Relentless

afternoon - 26 Leeds.  What the crap... is all I can say about this run.  Started off without a plan really, just a water bottle and some Cliff Shots.  So I headed out past the Junction and down the hill toward Quail.  I thought I might push out to anywhere from 20-30 just depending on how I felt.  I was pretty warm out and I drank my water much quicker than I thought, but refilled when I hit the Leeds park for a short pit stop.  I never felt very good, but was moving along pretty decent and hit just barely over 7 min ave. on the way out (15 miles) even with all the hills (3 big climbs over bluffs and the continuous uphill).  But the last two out past Leeds - Leeds was at mile 13 - were a little struggle and I started to feel crappy.  Turning around, I told myself just to relax and remember that there are ups and downs in a run - especially one this long.  I took my second gel at the 18 mile mark, but it immediately started disagreeing with me.  I got to the overlook at Quail and decided to just sit.  I even thought about calling Ally from someone's cell phone, but thought that I would just push on through.  But then I had to walk a bit along the lake - I just felt horrible, legs were gone and stomach was trashed.  Got down to where there are a couple businesses and wanted to use the phone, but everything was closed for New Year's.  So I started up the hill and thought I would call home from the gas station at the Junction.  Ran about half a mile and had to stop again and start walking.  I figured this was a pretty interesting site for people - a guy walking up this big hill clear out from any part of town and then add to it my puking.  Eventually I got to the phone, but no one answered at home.  So I had 5 miles to get home.  I just started jog/walking as much as I could and hoped my wife would check the messages.  Eventually she pulls up.  Luckily she had checked the message and came and got me or it would have been a horrible 4 more miles.  Just over 1:47 for the 15 out, but 2:15 for the 11 back (including the walking and breaks).  A perfect storm hit me: hotter than usual (for this time of year), sick the last few days (up a lot the night before with stomach pains, but no throwing up), not hydrating enough (on the run and the days before the run), long fast the day before, crappy shoes (I'm not a huge fan of these Neos anyway, but the wrong sizing makes them fit very weird).  (Neo 39) 

afternoon - 11 River Trail.  An easy shake-out down the trail and then Molly's Mile at home.  Didn't feel all too bad considering what I put my body through yesterday.  Good new is... the cramping in every muscle of my body has finally stopped.  (Hyper Speed 2 21)

AM - 10 Clyde's.  What a horrid night.  Sick and non-sleeping people everywhere in my house.  This is why it is important to have someone to run with, otherwise I would have never gotten up this morning.  But all-in-all it ended up not being too bad a run.  (Free 561.45)

afternoon - 11 Mall/GS.  Wasn't sure if I would get much more than the Mall with the team, but slowly worked some kinks out and just enjoyed and nice easy run with the boys.  Then extended up Green Springs and Molly's Mile.  (F50 22)

afternoon - 9 Quail Canal Trail/Dirt Miles.  Took the team (at least those that aren't wimps) over to Quail to run on a trail I spotted out there a few weeks ago.  The trail is pretty awesome, but it is only 2.5 miles long (loop).  So we ran it twice.  Then I went home and ran some with the dog up onto the Dirt Mile course.  Was able to stretch it out to 9 miles by dinner time.  (NB 110 -9)

I like Trail Thursdays, but the following improvements need to be made: better organization for rides and leaving the school (it took us clear until 3:40 to be running, when it only took 10 minutes to drive over there), I need to run in the morning so that I can get the mileage I need on Thursday.

afternoon - 13.5 Fields.  Ran out with the boys and then a bit further (toward Warner Valley).  Tried a little bit of a push on the way back and got a few miles of Tinman Tempo in.  But just don't feel fast at all.  Molly's Mile.  (Stratus grey 900.35)

AM - 21 Little Black Mtn.  2 Loops with Clyde and Quasi.  Cold at the start, but up at the top was much warmer.  First lap was chill in the dark and nice to chat a bit.  Then Clyde took off going after a record.  Logan was going with him, but then held back with me for about 3 miles as I was breathing and working much too hard for a 6:00 minute pace.  Eventually he continued on, but it was enough to help me get through it.  I actually averaged just over 6 for the 2nd loop (1:02:50), but was cough up a lung.  Good run and good extended tempo; maybe someday I will have some legs, because I sure didn't today.  It was hard running.  Molly's Mile.  (NB 101 375.75)

Week was more down than up.  Even though the mileage was fine the runs were tiring and mostly ugly.

Goals for next week: another 100 week, get feeling a little stronger.

afternoon - 15.25 River Trail Loop.  Extended the River Trail on the loop into Bloomington Hills and had to hit the park restroom.  Then Molly's Mile when I got home.  Just a nice normal run.  (Hyper Speed 2 36.25)

afternoon - 13 Hospital/Green Pole.  Out and back to both, first with the team and then on my own.  Tired lately.  Molly's Mile. (Boston 790.5)

AM - 10 Clyde's.  Tough to wake up, very tired.  Not a bad run however.  Just easy cheesy with the guys.  Still think the Neo are just a junk shoe. (Neo 49)

afternoon - 11 GS/Shinob Kibe.  Up into Green Springs for 4 with the team and then over to Shinob Kibe and up.  9:29 up and 6:22 down.  Didn't feel as fast as last time (up or down), but its the first time I put a watch on it so I guess that will be the standard bearer for next time.  .65 miles up the trail from the cairn just off Paiute.  Molly's Mile. (NB 110 -11)

afternoon - 13.5 Mustang Pass.  Gould's Gold!  Took the team up to Mustang Pass and then ran the trail.  I then hit the trail for a 2nd loop.  On the 2nd, I pushed the pace pretty hard on the trail and was really moving - going 5:30 on a trail is very invigorating!  As I finished up the trail I ran into one of my old runners - and a PVXC legend - Eric Gould.  It was great seeing him and catching up for a few minutes.  Finished off the run by heading back to PV from the top of GS and then Molly's Mile.  (NB 110 -13.5)

afternoon - 18 Grass/Foremaster.  Got 8 in on the grass barefoot before heading out on Foremaster with the team.  Then I just extended with the Lutheran run and Molly's Mile at home.  A bit tired by the end, but okay for end of the week and first barefooting in some time.  (Barefoot '12 8)(Rocket 226)

AM - 20.25 Fields/Parkway.  A good run with some of the guys today.  A bit crisp out.  Good deep conversation along the way and then an extension with Logan to finish of the 20.  (F50 42.25)

Got what I needed to to get my mileage where I wanted.  I know 100 is just a number, but it is such a nicer number than 99!  But, really, it is the idea that pushes me to that.  And I feel pretty decent for 100 on 7 runs and back to back longer runs.

Goals for next week: my mileage is backing off.  Who knows what I will do in the half?  Survive!  And make it through what looks to be a tough week in the family.

AM - 20 Little Creek.  Logan and I headed over to the Little Creek section of the Zion 50.  We had a few missteps, but we figure we hit most of the section pretty good.  It was a bit chilly at first because of the wind chill, but the temps improved even as the wind found a way to be a headwind both ways.  Run was good and really enjoyed it.  Then at the radio towers (13 miles) Logan decided to go into Beast Mode and we pushed it back pretty decent - ending up sub 7:00 pace for the total (with the last handful at 6:00 pace, on the dirt/sand after 15 miles of hard running mostly climbing - like I said Beast Mode!  The guy makes me do stuff in workouts/runs that I would never do on my own; he is going to eat up the ultra scene!).  (NB 101 395.75)

afternoon - 8.5 Fire Station Desert.  I am about as trashed as one can be.  But after a bit it slowly worked itself into hiding.  Molly's Mile.  Rolled and yoga'ed it up for some time to try and make tomorrow a better day.  (Oregon 258)

AM - 10 Clyde's.  Felt much better this morning.  But tired... fell asleep in my faculty meeting for a couple minutes!  (Kinvara 534.15)

afternoon - 6 Dog Pound.  Good times run with the boys, just being idiots.  Then hit 8xbarefoot striders and Molly's Mile.  (Barefoot '12 9)(Altra 310)

AM - 3 AC.  I know... who runs just three miles.  But Tyson is starting to build up his mileage with a couple doubles a week, so I joined him and didn't have time to add at the beginning or end.  It was actually kind of nice.  (Landreth blue 694.15)

afternoon - 8 Icehouse/Dirt Mile.  Tough run with the team on the trail up Icehouse.  I was wiped out and the up seemed forever.  But the run down was good and I practiced a bit of trail bombing.  Then took the dog up to the Dirt Mile for a little bit.  (NB 101 403.75)

afternoon - 7 Fields.  Just a nice easy run out into the Fields.  The kids (guys and girls) seem to be in great shape mileage wise and (although some of them might not like this) I think I'll adjust their mileage accordingly.  Molly's Mile.  (F50 49.25)

St. George Half 1:12:31

morning - 21.  Got a solid warm up in of 4.5 with Clyde and a bit with Dustin.  It was rainy which made the temps not bad; a little breezy at times.  Thought I might hit around a 1:15.  I felt like I was/am in good shape, but not race shape of any kind.  So anything around that would be solid.  Plus the course is tougher than in the past - the toughest of the 7 or so variations I have run of this race.  Fritz was there and so we figured to let him go and do his thing and BJ Christensen who would probably be tough to beat, and then of course a few other guys looked good.  

Splits are off of my Ironman - didn't wear a Garmin. 1-5:19, started off good, didn't feel fast (we tried to miss the first turn, after the pace cart ground its gears and we passed it!).  2-5:20, feeling solid, nothing to complain about or write home about.  3-5:25, a little hill off the river up to St. James.  But this is a hilly course, so my plan was to keep real cool on the hills and just let whatever happen.  4-5:19, used the downhill out of St. James to try and get the pace solid again.  I was trying to drive any negative thoughts about maybe I was going to fast out of my head.  Clyde fell just a few strides behind me in here and Fritz was putting probably 5'ish seconds per mile on me. 5-5:34, this mile went up around Bloomington Hills North and was a bit slower.  I though Clyde was coming up on me, but it was BJ.  6-5:47, up past the gold course to the top of Bloomington Hills.  I tried to stay with BJ for a bit, but I was really being timid on the hills (which was probably good in retrospect).  7-5:43, this mile was up Brigham Rd.  From when he passed me through here BJ probably put 30 seconds on me, but then not much the rest of the race.  8-5:15, tried to use the downhill (1/3 mile) down Brigham to get rolling again.  To tell the truth, I wanted to gap Clyde as much as possible because I knew he would be pushing.  9-5:29, around the cliff ledges on the trail.  Funny, they paved a trail access for the race, but I don't even remember that section at all.  10-5:40, the next few miles were a battle for me.  I would push to see if I gained anything on BJ, then I would back off and have to remind myself that Superfly was pushing from behind.  I probably did that 4-5 times during these two miles alone.  11-5:48, start thinking that a pretty good time is possible if I can really reach down the last two miles.  Give Clyde a yell as he is on the bridge, but notice another guy right on his tail.  12-5:32, was working hard, but really didn't have much left in me.  BJ added his final 15 seconds on me here in 11 and 12.  13.1-6:16, was too focused on pushing the finish and breaking 1:13 to notice the mile marker.  But I finished decent and was happy where I was at.

Feel decent about the race (must since I actually wrote about it - and I haven't done that for the last couple races).  Maybe if I would have believed in myself a little more, a sub 1:12 would have been in order.  But all-in-all not too shabby for the old guy.  Finished a few miles of cool with Steven and then for the true highlight of the morning, got to watch my daughters run the kids mile.  Rylee (10) took 1st girl and 3rd overall and Pyper was 7th overall and 2nd girl.  The course was a little tougher than last year's and with the rain a bit slower too, but they did awesome.  I had to give them a hard time for showing their old man up with a 1,2 finish when I could only pull out a 3rd!  (Stratus black 900.1)(Rocket 242.5)

Goals for next week:  hopefully the legs will recover decent and I'll get back to some solid mileage.  More doubles will becoming into effect and I am going to try and get larger chunks of my mileage in the morning with the 6-9 kind of stuff in the afternoon.  that way I can get into the weight room and do a little strength training and plyo stuff that I need to do before the track season takes over.

afternoon - 12 Shinob Kibe/Tready.  Somehow I let the boys convince me to run Shinob when I am already feeling toasted and recovering from Saturday.  It was rainy and cold out, so I guess I just thought, "What the heck?".  The way up was slow, and I am glad no one timed it.  But on the way down, Trevor and I master blastered that sucker - 5:30, around a minute quicker than last time.  Decided to go home and add the rest of the run because I was totally unprepared for the cold and rain.  My hands were frozen.  So I jumped on the treadmill and finished off the run at an easy pace and just watched the news.  (Free 573.45)

AM - 8 Middleton.  I felt as if I live on the coast this morning stepping out of the house - masterful fog, couldn't even see across the street!  It let up a little by the end, but not much.  I felt good for about 5 and then my body reminded me that I had run hard Saturday and wanted to be done.  But at least I woke up and ran a bit.  (Hyper Speed 2 44.25)

afternoon - 9 Albino.  Another run that I really didn't want to do.  But I guess I am just being a pushover.  Felt okay, but still a little tired.  Weights and plyos.  Molly's Mile.  (Boston 799.5)

AM - 10 Clyde's.  Felt about the same as all week.  Okay but tired legs.  No big deal.  (F50 59.25)

afternoon - 10 Target/home.  Nice afternoon run followed by 8xbarefoot striders; then ran home and Molly's Mile.  Starting to get a little something back in the legs.  (Hyper Speed 160.5)(Barefoot '12 10)

AM - 10 PVHS/2xAC.  Ran over to school and then 2xAC with a little more to round out the 10.  Enjoyed talking with Tyson about his recruiting trips up north to USU, UVU and SUU.  (Last Ohana 273)

afternoon - 9.5 Chuckwalla/home.  Trail Thursday over to Chuckwalla.  Some headed out 5 and a few of us went a little further than our planned 6 over to the Scout Cave.  Really an awesome run with amazing views.  Then I ran home.  By that time (and after sitting in the car for 15 minutes driving back to school) I was tired and not feeling like finishing.  (Landreth blue 703.65)

afternoon - 11.5 Green Springs.  Up into GS and then a strange figure 8 all over the place to finish up our mileage.  Then I hit Lutheran.  Weight and plyos, easy again to not kill myself off.  And Molly's Mile.  (Triumph 780.5)

AM - 20.5 SC Parkway.  Started off at Logan's and hit the Parkway back into town all the way down diagonal and to the park.  Then back.  Clyde and I extended to get the mileage up to the total.  Everyone felt pretty flat and tired which was good because I didn't want to get moving much either.  (Stratus black 920.7)

Not really a great week energy-wise or workouts or anything.  More of just a survival kind of thing.  

Goals for next week:  Get some zest back.  Have a good solid temp run in there somewhere and probably a longer trail run on Saturday.

AM - 11 PVHS/AC/Lutheran.  Started off with a couple on the tread before running over to school for morning practice where I ran AC with Tyson and then finished off with Lutheran.  Felt good this morning.  Was able to wake up easy and the hip felt great.  Not a bad morning; if I could ever get my vehicle to work.  Maybe I will just ditch it all together - takes more planning, but I am tired of the hassle.  (Triumph silver 643.05)

afternoon - 11 Devil/home.  Devil's run with the team and then weights and plyos.  Finished up by running home and Molly's Mile.  Left hammy really tightened up during squats, so I had Ally roll it a bunch to try and loosen it up a bit.  (Kinvara 545.15)

AM - 8 PV/AC/DI.  Legs (left hammy) still a little tight, but not a big deal as I ran over to practice and then added DI at the end.  Didn't want to go too much this morning as I will hit a bit more this afternoon and I need to make sure I don't drive my mileage up too quick while adding in each morning.  (Free 581.45)

afternoon - 15 River Trail/home/King's Row.  Good 9 miler with the boys (they may be fixing the washed out trail down by the river bend, that would be nice).  Then I ran on home and took Elin and the dog out for 3 more to King's Row.  Felt pretty decent, still some soreness in the legs and general fatigue, but that should work out soon I hope.  (Hyper Speed 2 59.25)

AM - 10 Clyde's.  Tired this morning, but it so much easier to wake up when you know someone is there to run with.  Not a bad run, we didn't burn it just kept it moving along at a nice shake-out the cobwebs pace.  (F50 69.25)

afternoon - 10 Shoe/home.  Shoe Run with a dip (two actually) in the very cold Sandberg's Pond.  It was freezing, but it actually gave my legs - and energy level - a bit of a zing!  8xbarefoot striders and then weights and plyos.  Then I ran home and added in Molly's Mile.  (Barefoot '11 11)(Boston 808.5)

AM - 8 PV/AC/DI.  Again, kept the morning mileage a little lower by not adding anything before going over to school and only hitting DI after.  My mileage this week is working its way up a bit too high too quickly.  That's okay... I'll survive.  (Altra 318)

afternoon - 7 Temple Quarry.  Trail Thursday!  Found a trail I haven't even been on, and it is right in the heart of town.  Most of the kids had walked this trail for YM/YW's at some time, but we extended beyond the normal trail around the rest of the bluff and then took a monsterous climb up to the top of the bluff where the "D" is and then ran around up there a bit.  It was a great trail and a tough workout.  I was definitely spent on the way back.  Had some church stuff, so I had to catch a ride home and get right into it, so no extra mileage today.  (Last Ohana 280)

AM - 6 PV/AC.  Didn't add anything extra this morning.  I have been feeling great - hip pain is holding off, stomach/lower ab pain too - so I feel like I could just run forever right now, but I am really trying to be smart as I increase my mileage up over 100 right now.  So I just kept it small.  Had even planned to not run this afternoon to go get some refinancing paperwork done, but that didn't work out in the schedule, so I'll still run, but nothing big.  I guess all the extra yoga and core stuff is paying off... keep it up.  (Oregon 264)

afternoon - 7 GS/Middleton.  Just a random run up through Green Springs and into the desert and just kind of all over.  Nice to just chill these last few runs.  (Rocket 249.5)

AM - 20.5 Utah Hill.  Thought about going more (two loops), but Logan wasn't feeling good and I am glad that I fell in with him because the 20 was enough.  I was pretty tired by the time we finished up.  The run wasn't too shabby though.  (NB 101 424.25)

Decent week.  Got some good mileage.  Getting into a good 5 morning schedule, but I need to watch my hip for sure.

Goals for next week:  Not let my mileage get too high.  Involve some solid tempo stuff.

AM - 8 PV/AC/DI.  My usual morning now.  A good night's rest goes a long way to making it easier to wake up.  A little hot in the right achilles this morning.  (Stratus grey 908.35)

afternoon - 12 Vernon Worthen.  Boys ran over to VW Park and back with a very solid 2 mile tempo at the end.  Then I lifted and did plyos.  Finished up by running home and Molly's Mile.  Running home after weights is kind of a pain, but it really helps cut away most of the soreness that lingers.  Should have iced the achilles tonight, but didn't.  It isn't too bad at all, but if I don't take care of it it could develop into something.  (Hyper Speed 172.5)

AM - 6 PV/AC.  Just six this morning.  Needed to get into school and get some stuff done; hopefully a few miles here and there help me keep my mileage lower this week.  (Landreth blue 709.65)

afternoon - 13 Dam Road.  Windy run out onto the Dam Rd. and then home followed right up by Molly's Mile.  Achilles is about the same, nothing too bad.  (Free 594.45)

AM - 10 Clyde's.  Just another run with the guys and various conversations.  A bit warmer out this morning with the clouds. (Oregon 274)

afternoon - 10.5 Dirty Sock.  Feeling a little tired, so luckily the run was pretty chill.  Got back and did 8xbarefoot striders, weights and plyos and then ran home and hit Molly's Mile.  (Barefoot '12 12)(Boston 818)

AM - 6 PV/AC.  Just over to school and 1 Arctic Circle today.  For trying to keep my mileage down I sure do have a lot of mileage.  Today and the rest of the week should help.  (old Ohana -6)

afternoon - 7 Owens/City Creek.  Trail Thursday.  Another good trail run with the team.  Went over by Pioneer Park and ran the City Creek Trail with the Owens Trail access.  Haven't run on that one for a really long time.  Good fun run and the temps were on the verge of warm.  (Triumph 787.5)

AM - 6 PV/AC.  Usual morning for this week.  Spent a lot of the time thinking about what my schedule will be next week.  (Kinvara 551.15)

afternoon - 7 Foremaster.  The boys moved their long run to tomorrow morning (and longer than planned - they are ready for it), so we went shorter today.  Finished with a bit around the school.  (F50 76.25)

AM - 14.5 Dog Town 1/2 Course.  Met up with the Varsity boys and ran down the 1/2 course.  Run was good and the boys did a great job for their first time over ten (they went 11) in a long time (first time over 10 ever for a few of them).  I like the course, it has a couple tough sections, some fair sections, and some fast sections.  I tempoed from 7-13 (which was at the top of the Dam Rd.).  Wondered how great it would go on a solo effort, but was pretty solid.  Hit 5:10's-5:20's on the quicker sections, 5:30's on the flats and kept it under 6 on the ups without a killer effort.  Ended up with 13.5, so hopefully the extra mileage was me taking the biggest hill up too high into a neighborhood (that would be nice 'cause the hill was tough, but the top was the steepest).  Then came home and added Molly's Mile.  (Mana 153.25)

Week was okay.  I kind of felt like I was still getting too much mileage in for an off week, but here are my thoughts on that: the tiredness worked itself out by the end of the week, so I must have been recovering somewhat; when the goal becomes up around 120 or so then 100 does become an off week; I felt great at the end of the week and was super antsy to do more today and wasn't tired at all (let alone dead) at the end of today's run, so that is a good sign; and most importantly, I feel good.

Goals for next week: going to see some strong mileage and some strong workouts on hills.

AM - 12 Morning Joe.  I am tired of writing these combo names - this would be balled Green Springs w/ DI extension/PV/Arctic Circle/Lutheran - so I just decided to call this my Morning Joe, since it worked out to be a good 12 miler that will probably by a normal morning starter for me unless I need more or less mileage.  Anywho... felt fine, a nice morning out.  (Hyper Speed 2 71.25)

afternoon - 9 Shinob Kibe.  Didn't really feel like getting out; the team had already run and I was feeling kind of blah.  But as usual, once you get going it isn't that bad.  Went over to Shinob Kibe and ran up 2 times.  Felt slow and sluggish on the first (both really), and I hike more than last time.  So it really surprised me that my time was my best timed run up (9:11).  Pushed down pretty good and hit a 5:16, also a PR.  Wasn't so sure how the second hill would be, but checking time at a mark, I was 10 seconds up on the previous.  Tried to push hard, but I was pretty spent.  Ended up 8:56.  So I was kind of stoked to break 9.  Then on the way down, I was being very cautious because my legs were jello - and one wrong step could send you down a very steep mountain side.  But still ended up with a 5:11.  The worst part of the run was the 2 miles back home up from the river.  (Stratus black 929.7)

AM - 9.25 3/4 cup.  Slept in just a bit; but I don't know if it counts as sleeping in when you miss all the sleep in the night.  Some day Elin will learn to sleep... some day.  So skipped out on the GS section.  I also justified it by thinking my legs would be toast.  But they were surprisingly okay until the end.  (Kinvara 560.4) 

afternoon - 12 Parkway.  "Stay in School" was the advice we got today from a clapped out dude walking with his dog up toward the freeway... so true.  (Altra 330)

AM - 10 Clyde's.  Worried about my hip starting to hurt a little.  (F50 86.25)

afternoon - 11 GS.  6 very easy miles up/back to Green Springs.  I am feeling pretty worn out and the guys just enjoyed taking it easy.  8xbarefoot striders and weights.  No plyos today since I am wiped out already.  But the striders seemed to get me moving a little and the run home felt a bit better; even in the cold, sleety rain.  Molly's Mile without any of the kids when I got home.  (Stratus grey 919.35)

AM - 9 3/4's.  Worked on my hip a bit last night with stretching and heat and it felt a bit better this morning.  (Last Ohana 289)

afternoon - 11 Alien Farm.  Ran the Mr. PVHS course (1 loop) and then headed over to Sandberg's to check out this weird circle formation that we saw on the satellite.  So then Byron gave us quite the run down of how it all came to be.  Then home and Molly's Mile.  (Triumph 798.5)

AM - 9 3/4's.  Just out moving.  (Oregon 283)

afternoon - 7 Zen Trail.  Good trail run today.  It was a bit tiring to get going, but then things moved a bit better.  I love running through the boulder fields on this trail.  (NB 101 431.25)

AM - 16 Fields.  Ran with Logan out into the Fields.  We didn't push anything, but it wasn't snail's pace either.  Felt decent.  Then...

Mr. PVHS 5K.  Took the girls (Rylee and Pyper) over to school to run this fundraiser 5K.  I had to bribe Ry with breakfast at McDonald's after, but then she ended up being very enthusiastic anyway.  I told her she could run with Pyper and I or go on her own; so she asked if it would be okay if she didn't run with us.  It was fun 'cause I could tell she was excited.  So we took off and were running a pretty good pace.  The course was a 2 loop horseshoe around the school, so we got to see Rylee a lot and cheer for her.  I was way proud of Pyper, she only stopped twice (because each shoe came untied at different times).  We ended up running around a 27:30 (I'll get the official time today) and Rylee probably broke under 24:00.  Not bad at all for an 8 and 10 year old.  I was proud of them.  And then we went to breakfast at McDonald's!  (F50 105.25)

Ended up with a pretty good week. The only problem was that the hip pain started to creep in a bit. So I am going to really watch that in the coming weeks and make sure I work in a couple single days.

Goals for next week: I would like to do well in the Dog Town 1/2 and have a good long run on the dirt Monday. And get the hip feeling a bit better.

AM - 30.5 2xUtah Hill.  Good run with Logan, but a long one.  The first loop was cold and I couldn't breath at all.  Felt like I was some old man chain smoker.  Somehow made it through the Shocker and the rest of the stuff (Logan puking, bathroom breaks, cow sightings, etc...).  Got rehydrated and headed out for the second loop which was a bit better.  Shocker was over a minute better, but the mud was tough at various parts and my hip was acting up a bit for sections.  By the end I think I was losing my mind as I kept spotting rams everywhere - but they were inspiring me to greatness.  (NB 101 461.75)

AM - 9 3/4's.  Didn't feel too shabby this morning.  (Landreth blue 718.65)

afternoon - 11 Name?.  No real name for this thing.  Tried to run River Trail, but it is closed off for construction; so we switched around and went on Mosquito Trail and who knows what else.  8xbarefoot striders and home and Molly's Mile.  Felt much more tired than this morning.  Some of that was from yesterday and some of that from just kind of a long day at school.  (Barefoot '12 13)(Triumph silver 653.05)

AM - 10 Clyde's.  Braved it and took the Jeep - it started!  Good way to start the morning.  (Kinvara 570.4)

AM - 9 3/4's.  Usual morning route for this week.  Hip is feeling a little better.  (Oregon 292)

afternoon - 7.5 Hell's Hole.  Dropped down the trail this morning, but cut back home instead of to school then home per time restraints today.  (Hyper Speed 2 78.75)

AM - 9 3/4's.  Ready to run tomorrow, I guess.  (Mana 162.25)

Dog Town 1/2 Marathon 1:10:35

Warmed up for 4.5 with Clyde and Steven.  Hoped that the hip would hold up and I could put in a decent effort.  Didn't see anyone that looked much like they would put a threat to Clyde and I, but you never know.  Wished Ally well on her 1st 1/2 and off we went.  The weather was amazing; actually getting just a touch warm as I ended up throwing a bit of water on my head at two aide stations. 1-5:14, this mile threw us off a bit as neither Clyde or I were expecting that the course put us on a cement trail instead of the road, so we jumped off it as soon as we could.  2-5:18, we knew the first few miles would be quick - probably the quickest of the course.  I wanted to get out decent after the good run last month at St. George, but was still a little worried about what a pace that quick would do so I held back a little - probably about right thinking back on it.  3-5:22, it was fun to see my mom and dad all over the course taking pictures and cheering us on.  I little bit of a hill here as we came up the dump road, but it was nothing.  4-5:16, through Hell's Hole.  Kind of a tougher mile, it actually hurt my hip a bit on the hard/steep rolling up and down.  In my mind I thought that if Clyde made a move right here I could be in trouble.  5-5:27, back up along the Washington section of the River Trail.  Clyde had said that this little up was going to feel super slow after the down sections.  It wasn't too bad, but we obviously slowed a little here.  The dirt to the bridge was a little too soft.  6-5:36, the first of the three bigger hills in the race - up the Dam Rd.  Clyde had grabbed his stashed drink around 6 or so and that let a little gap start.  He stayed just a second or two behind me, but I was thinking about trying to push harder in the next miles coming up.  7-5:41, finished up the hill (some of that stuff I put in mile 6 may have happened here in 7, because the split leads me to believe that this was the more hilly part).  8-5:15, with a step or two on Clyde I pushed down the Dam Road and got a few more seconds on him.  I was feeling pretty good here.  Even thought for a second about what a 1:10'something would take.  9-5:28, the second hill up around Chipman's.  It got me a bit, but I really tried to take off on the backside - hit a very quick pace for the 2nd half of this mile.  10-5:53, 3rd hill - Majestic.  Hit me a little harder than I thought.  Tried to keep pushing because Clyde is not the guy you want hunting you down the last three miles of a race (I have learned that many times before).  Again after peaking the hill I tried to hammer the down.  Clyde said he timed here and the lead actually grew from 20'ish to around 40.  11-5:19, a cop came up and was chatting with me.  I asked him how big the lead was and he told me about a quarter mile - I was thinking more like 10 seconds.  The Majestic hill had worked me, but I really pushed down this backside mile hard.  12-5:21, I got a good view of Clyde here at a sharp turn and was happy because I had a side ache for a mile and it was getting worse.  13-5:22, pushed in to the finish pretty good, but my stitch made my breathing out of control.  I tried to keep relaxing my breathing, but it was coming back pretty intense.  Ended up with .05 to the finish (so a little short), just kind of chilled that in as the crowd was big and loud - kind of fun as they announced a Dog Towner winning the local half!  In fact had a ton of support on the course: besides Mom and Dad, some of my kids ran and their families were out and of course I knew a lot of other people out there, so that was neat.

Cooled down back toward Majestic and tried to catch Ally, but she had already passed.  So I ran back and caught her for her last mile.  She did a great job; running a 2:02 in her first half, when just this summer she was saying she would never run one.  I think she'll probably come back for more.  My boys and girls did great - the Boyers hit 3rd overall mens and womens and Devin ran good, Stoner too.  I was really pleased with Byron and JP, Mikey, and Casey all got to experience their first half; and I think it will make them tougher for the upcoming track season and the rest of their running lives.  (Rocket 270.5)

Week was good.  Hip held up okay.  Got a good long run in, solid mileage, a few rest afternoons and had a good race (should mention that it was my fastest 1/2 since 2008 and 3rd fastest ever (I think); even a little short I haven't run much faster than that, and a truer course than either Provo River 1/2 or Bryce 1/2, so...).

Goals for next week: Keep an eye on the hip (make sure I give myself at least one single to give it some rest).  And for the rest... keep on truckin'.

AM - 10.5 3/4's.  Used the race as justification for not getting up for 12 like I had planned.  But once I got going it was such a great morning and I felt so good that I extended the 3rd section to 2450 and up around DI.  Felt pretty good this morning.  Worked my hip with e-stim yesterday and it seemed to help.  (Hyper Speed 183)

afternoon - 11.5 Green Springs.  Much more sore and tight this afternoon than this morning.  But warmed up into a decent little recovery run with the boys.  Then 8xbarefoot striders.  Followed that up with weights and plyos and then ran home and with the dog and Pyper.  Made for a long afternoon workout by the time I was finally done.  (Barefoot '12 14)(Kinvara 580.9)

AM - 9 3/4's.  Like yesterday, I should have gotten up and done the 12, but I am just struggling with 5:00.  It rained a little during the night, but then it started again as I started up with the team.  By the time we finished it was coming down pretty good.  So as I extended up around Lutheran, it was driving pretty hard and cold piercing into my face and it chilled me off pretty good.  (Stratus black 938.7)

afternoon - 12.5 Hell's Hole/Dam Rd.  Easy distance run with the boys down into Hell's Hole and back by way of the Dam Rd.  My left hammy is super tight, way up high.  It is kind of giving me grief.  Home and then a bit with the girls.  (Ohana Racers 633)

AM - 10 Clyde's. Still tight in the hammy. This afternoon is a rest though so I will work it hard with a tennis ball and also hit some more yoga stuff.

AM - 12 Joe.  Not the usually planned run for 12 in the morning as I had to drop off my breakfast at the school first, but then hit Lutheran, and 2xAC.  Felt pretty good after yesterday's afternoon off.  I just wish I would have been able to have some time to roll/massage/yoga my legs last night but Mutual ran way too long and by the time I got home it was bed time.  (Oregon 304)

afternoon - 12.5 Fire Station Desert.  Got a few miles in the desert and then ended up over at the fields by Washington Elem. and ran 1 mile barefoot (felt good, could have done a lot more of that).  Then headed back to school where we did our weights and plyos and then ran home and Molly's Mile with Ry.  (Barefoot '12 15)(Triumph silver 664.55)

AM - 10.5 3/4's extended DI.  Same run as I did the other day.  Hip felt very solid this morning.  So that was nice.  (F50 115.75)

afternoon - 8.5 6x800 w/DI warm/cool.  Ran the workout with the girls today.  They did a great job - showing a lot of potential and teamwork.  (Hyper Speed 2 87.25)

morning - 22 Lake to Lake.  Ran a warm up from the start up toward Gunlock for just shy of 3.  I just kept my watch on throughout the day and clicked it whenever I would jump out and run.  Goal was to run a little between each leg since I didn't run until leg 6 and 10.  Watched Logan burn it up and get us out in the lead - never to relinquish; then Aaron threw down back-to-back sick legs; then Clydie-boy, back to Logan and then finally my turn.  I cost us a couple minutes as I was out warming up when Logan came barreling in to Man-o-War.  So I tried to push pretty decent up the trail to the River Road bridge to make up some of the time.  I really didn't feel great though and didn't get into a good rhythm; fought the wind the whole way and ended up with a 5:20-:25 ave.  Then Clyde and Logan and Clyde again burned up the Fields and Dam Rd.  Finally I had the last leg a just shy of 8 miler around the lake.  Started off pretty slow and blah, 5:40's and then 6:15 up the dam.  Then I did pretty well around the lake in the gravel - 5:35's, until the dam and the wind really hit again and I had to work very hard, but kept it at 5:30 to finish.  We won by a ways, had a fun time with the Circle and got good mileage in for the day.  (Rocket 292.5)

Week was a pretty solid one.  Good mileage, hip saw some improvement.

Goals for next week: More of the same.

AM - 12 Joe.  Not a bad morning overall.  Thought the hip was feeling much better - well it was for 6 - but then it really tightened up.  Kind of a bummer for the first of the week.  (Oregon 316)

afternoon - 14.25 Old Man's.  Ran over to hit some Old Man Hills.  5 sets of 2x200+1x800.  Tough and long workout, but it was good I did it (even though it wasn't great) because I think I helped the boys hit a little more solid than they may have without me there.  Pretty tired for the cool back to school, but then I felt decent heading back home.  No time for lifting/plyos so we'll bump those to tomorrow.  (F50 130)

AM - 8 3/4's.  Had to cut the last 3 section short to DI to get back to school for a meeting this morning.  Last run with Corey - he is off to Africa.  (Kinvara 588.9)

afternoon - 9 2450/DI.  Super windy today.  Which didn't help with how tired I was.  8xbarefoot striders.  Weights/plyos and then home.  (Hyper Speed 2 95.25)(Barefoot '12 16)

AM - 10 Clyde's.  Good usual chill morning.  (Free 604.45)

afternoon - 10.75 Fields.  A very nice tempo session.  The wind was ripping and somehow was hitting us at all directions.  All the guys and girls did well.  Tyson, Mike and I hit 6.94 for the 40 mins (right at 5:46 ave.).  Solid, especially considering that I might have wanted to drop off if the team wasn't there.  Then weights and a little bit with Pyper.  (Rocket 303.25)

AM - 9 3/4's.  Could feel yesterday's workout in the legs this morning.  Calves were tight.  (Triumph 807.5)

afternoon - 9.5 Dirty Sock.  Really flat on this run and just blah.  It seems I often feel this way when I wear the Altra - interesting, I am going to watch that.  Home and Molly's Mile with Ry.  (Altra 327.5)

AM - 9.25 3/4's.  After a junky night and morning (kid that just won't sleep and Jeep that just won't start), actually turned out to be a decent run.  And I found $.96!  (Stratus black 947.75)

morning - 20 2xLittle Black Mountain.  Just a nice two looper with Logan (Trevor joined us for the first).  Kept things smooth and easy and just enjoyed the morning.  Wore a new pair of NB 110's.  (110 20).

Hip felt really good through the week.

Goals for next week: survive the long run!

AM - 50 Az. Strip.  Long run with Logan.  At times I felt great... and then at others I wondered if I would finish - more when I have time.  (Later)  Did this run April 10, 2009.  At the end of that entry I said I may never do this again - yet... here I am.  It is funny how the mind works like this.  Today the mind wasn't so much the issue; it was the body.  It helped a lot to have Logan out there trudging along with me (although I feel bad because I kept us from breaking 7:00 - I was just too spent at the end.  I think mostly the reason for this was this time we ran earlier in the year and before I had more long runs under my belt.).  We switched the order of the run a little and did the Quail section first this time, which was nice to get done - especially as it ended up being a warm day.  But the wind was ripping right at us for the big climb.  The Mokiac section went real well and there was some snow and mud up top that made it fun.  But by the end of it I was starting to get worn down so I knew that Seegmiller was going to be tough.  And it was.  I was tired the whole time - the climb, the rollers on top, the way back, all of it.  I was never so happy to have a run finished in my life.  (NB 110 70).

morning - 5.5 home.  Pretty dang spent today.  Thought I might be able to run the workout with the girls today, but I was lucky to even be able to run!  Ran home from practice.  (Connect 5.5)

AM - 10 Clyde's.  10 slow and easy miles with the lads.  Still pretty spent.  (Connect 15.5)

morning - 10 Dimple Dell.  Up in SLC, so I ran at one of my fav places.  But I was a bit spent, so the run was just getting some mileage in and time on the feet.  Nonetheless, still able to enjoy the trails.  (NB 110 80)

AM - 7 Wasatch Dr.  Not a lot of time for a run today.  Had to get up early and get in as much as I could before needing to leave to Provo by 6:30 for Rylee's state swim meet.  She did awesome: made finals in both her events with huge PR's and took 16th in 100 Free and 7th in 100 Breast.  Then drove home into the wee hours of the night.  (Connect 12.5)

AM - 10 Treadmill.  First time on the tready in some time, but that is what life required.  Didn't even want to get up this morning, but Elin was up screaming as usual.  So that dragged me out of bed and onto the treadmill while she laid on the couch.  Luckily I did get up though because the air show took all day and there was no way I could have run later - but it sure was awesome to see.  (Rocket 313.25)

Week was okay with the long run.  But it wiped me out way more than expected.  I would like to have had more mileage earlier in the week when I had time, but there was just no way the body (and maybe the mind) could have done it.  But hip held up great through the long run.

Goals for next week: PV Invite this coming week so really just survive.  I will try and get some decent mileage in at the beginning of the week if possible as the end of the week will be burdensome.

AM - 9 3/4's.  Back to the old grind.  And that is kind of how it felt - mostly because I am worried/dreading all the work I have this week.  (Hyper Speed 192)

afternoon - 12.5 2x1200,2x1000,3x800 w/ DI warm/cool.  Track workout with the team today.  Ran with Byron and Colton on their workout.  Pace was good - all around 5:20 pace.  Then back home.  The weather was all over the place - sunny, windy, rainy, snow and hail.  (Stratus black 960.45)

AM - 12.5 3/4's.  Got up early and ran on the treadmill because Elin wouldn't sleep.  Put her back to bed (hopefully she slept some) and headed out to practice.  Ran the usual, but instead of Lutheran just did DI because the mileage was already there and I wanted a few more minutes to get ready for class this morning.  (F50 142.5)

afternoon - 12.5 Dixie.  Pretty slow run this afternoon, but to recover a bit with the team.  Then home and Molly's Mile.  (Stratus grey 931.85)

AM - 10 Clyde's.  Like usual: tired, slow, kind of ugly, but survived anyway.  (Connect 32.5)

afternoon - 13 track workout.  Hit the track with the girls and level 2 boys.  We went 2 sets of 2x1000 and 4x200.  Pace for the 1000's was around 6:15-20 and the 2's were solid.  The team did great and it was a good little shake-out for me.  Then home like usual.  (Hyper Speed 2 108.25)

AM - 9 3/4's.  A fine normal run in the morning.  Spent the usual time on yoga and core after.  (Free 613.45)

AM - 11 Mall/AC/Lutheran.  Drove to school today, so I could get home after the meet.  So the run was just like old times.  (Landreth blue 739.65) 

AM - 10 Treadmill.  Stayed around on the tready so Ally could get out.  Only had time for this as I needed to get over to the meet and I couldn't get myself up any earlier.  Run was pathetic.  (Boston 828)

Pretty solid week with how busy I was.

Goals for next week:  I need to get some tempo stuff and some dirt miles in, but I don't know if either will ever happen.

AM - 9 3/4's.  Typical Monday morning run.  I used to run really well on Monday's, but since I no longer get any rest on Sunday Monday has become a junk run day (especially when you eat horribly like I did all weekend).  (Triumph silver 673.55)

afternoon - 13.5 Fields.  Ran 5 sets of 2minHard+1minEasy, 1minH+30secE, 30secH+30secE.  It is a good strong speed workout without having to be on the track.  The team did well with it.  Then home and a bit with the dog and Pyper.  (Connect 46)

AM - 9 3/4's.  I had planned on running the full Joe.  But Elin will just not sleep and staying up/getting up with her all night is killing us all.  Good thing I have to run to school or I would try and find a way out of the whole morning run.  (Oregon 335.5) 

afternoon - 10 Parkway.  Parkway with an extension and then 8xbarefoot striders.  (Barefoot '12 17)(Kinvara 597.9)

AM - 10 Clyde's.  Not too shabby of a run.  Just out with the boys getting it done.  (Rocket 323.25)

afternoon - 17 Grass/2xDI.  A weird and bothersome afternoon drove me out of the door during my prep and the assembly to get 10 on the grass.  The back of my left knee was really giving me a few issues during this part of the run.  It started hurting pretty bad during the 50 miler and has just kind of acted up since.  But it was great to get out on the nice and soft, green grass, despite having to run many laps.  Then I ran the warm up and cool with the team and on home and Molly's.  Leg felt better later in the run, but it still has a bit up tightness and pain.  (Barefoot '12 27)(Hyper Speed 199)

AM - 9 3/4's.  Usual morning run.  That behind the knee thing was a bit achy this morning but didn't bother me as I got running.  Just a little sore and tired this morning - like I had run nearly 70 miles in 3 days or something.  (Hyper Speed 2 117.25)

afternoon - 9 2450/Mosquito.  Ran with the 800 boys today - they are a strange crew!  And then went home by the way of Mosquito Trail to get more mileage.  Getting home, I had to help my neighbor put out a fire in her yard that a different neighbor boy started.  Then ran with Molly and Pyper - she is very excited about her track meet next week.  She should do well.  (F50 151.5)

AM - 11 Mall/AC/Connect.  Really have been working on stretching out the calves and hammies to loosen up my knee pain and it has been improving.  Also pretty pleased with the progress of the hip - it still acts up here and there, but nothing major (knock on wood).  (Connect 57)

AM - 14 Prospector.  I saw that I was close to 500 for the month and thought about going for it; and would have if I hadn't had a meet today. I also really wanted to get on the trail today which takes more time. So I was up before 5 heading toward Prospector in the dark. Had a good run. I absolutely love this trail. About 6 miles into it I just had to stop and turn off my headlamp and look at all the stars - awesome.  (NB 110 94)

Week was pretty solid.  Knee (behind the left knee) is feeling a bit better now at the end of the week.  It was great to get on the dirt today.

Goals for next week: Mileage shouldn't be a problem with some time for long runs at the end of the week.  Would like to get a little climbing and descent work in (aka Shinob Kibe).

AM - 9 3/4's.  Knee was giving some issues over the weekend, but everything felt great this morning.  Much better than last Monday's run.  (Connect 66)

afternoon - 12 6x1000's.  Ran the workout with the Varsity boys today.  To tell you the truth, it was kind of intimidating.  But once the old man got rolling it was just like old times.  Started off with a few in the 3:14-13 range then took it down to 11 for a couple and ended with a 3:08.  Warmed and cooled with DI and then home as usual and a bit with the dog and Pyper (then worked on her standing long jump some more).  (Oregon 359.5)

AM - 9 3/4's.  Back to a tough night for Elin, so a tough morning for me.  I was basically sleep running the whole time, but the yoga session this morning was solid and hopefully works the muscles out a little so I am not dead this afternoon and can run with the girls in their workout.  (Landreth blue 748.65)

afternoon - 9 track.  Did the workout with the varsity girls today - 2 sets(2x1000, 4x200).  It felt good after yesterday's hard run to not go so quick but still move the legs a little and work out some of the junk.  Then I ran around with my girls a bit as they came to the track to practice a little more for Hershey's.  Warm and cool with DI.  (Stratus black 969.45)

AM - 10 Clyde's.  A good run.  Pace was more normal that the previous couple weeks and the temps were really nice out.  (Kinvara 607.9)

afternoon - 8 Shoe/home.  I hate to say it, but I am coming down with a cold.  Blah... But the jump in Sandberg's was nice.  (Hyper Speed 207)

AM - 8 Mall/AC.  Yup, I am sick.  So blah today that I cut it short.  I would go home, but we are hosting a JV track meet today.  So instead of resting I will actually be working more.  Yuck.  (Triumph silver 681.55)

morning - 26.5 Gooseberry.  A brutally amazing run.  Ran with Logan from Virgin up a crazy climb (hiked it) up the north side of Gooseberry and then basically around the rim of the mesa.  The views were awesome, but the running was tough.  It really took a toll on me and by the end I was spent.  Glad I went though, even though I wasn't sure I should after being sick for the last couple days - I am sure that added somewhat to me fatigue.  This section of the Zion race is going to be a tough one.  (NB 110 120.5)

AM - 20 Prospector.  Spent most of the run (on the way out) staring at Gooseberry and just trying to wrap my head around the whole experience.  Hadn't ever got out this far on Prospector before - it took me all the way up into Red Cliffs.  Near the turnaround I stopped at a little bit of history that I never knew was there - a movie "Road to Cordoba" (I think?) was made there in the '50's and there is a plaque and some of the movie set left.  Run was extremely slow.  (NB 101 481.75)

morning - 20 Dino/Icehouse/Mustang/Grapevine.  Kind of a tour of great trails near my house.  Slept in... which was great.  And then tied in with Steven as I got started and pulled him up into the desert.  Hit the Dino Tracks and then took it over to the Millcreek side and ran up Icehouse and tried to work on a quick descent.  then connected that up around Mustang and came back home to drop off Steve and then out to Grapevine to finish off another 20 miler.  Felt a bit better than at the end of last week.  (NB 101 501.75)

AM - 9 3/4's.  Normal morning run.  Felt okay.  Still hoping to finish off this cold someday.  I think it is actually allergies that are bugging me now - but the symptoms are so similar; they both stuff my nose and make me way tired and drained.  (Connect 75)

afternoon - 7.5 2xDI/home.  Pretty lame and crappy today.  Just ran the warm and cool with the team and then home.  I felt junk today.  Just tired and worn down of running.  (Kinvara 615.4)

AM - 9 3/4's.  Still felt tired and worn down.  Really tired of a lot of things.  (Stratus grey 940.85)

afternoon - 7.5 2xDI/home.  Same as yesterday.  But I felt quite a bit better today.  Actually felt like running and felt decent doing it.  Glad it is a recovery week.  (Hyper Speed 2 124.75)

AM - 9 3/4's.  A little chillier out this morning with the storm last night.  Felt pretty good again.  Maybe by the end of the week I'll have some legs.  (Landreth blue 767.65)

afternoon - 8 Shoe/laps.  Typical pre-race shoe run, but I didn't jump in the pond.  I really wanted to, but I needed to get some more mileage in - so I ran laps around while the team jumped in.  Then I finished up with some 800 loops to hit my 8 - then went over to Ryan's to watch him open his mission call.  (Rocket 331.25)

AM - 11 Meet.  Same run I usually do on the day of a meet: Mall/AC/Lutheran - so I'll call it Meet Run from now on.  Felt great.  Isn't it funny how just a couple days ago I felt so junky and now today I feel absolutely great.  Glad for the recovery week - I think I needed it.  (Free 624.45)

noon - 12 treadmill.  Slept in and put off Logan and the race with Clyde, so I needed to get something in.  However, I just didn't feel like going out in the rain and cold.  So... treadmill time.  Put on Without Limits and cranked the old girl up.  Warmed up a little and then ran a mile at 12% at 10:00.  Then took the pace down to 6:30 on the usual 1% for 2 miles.  Then up to 12% again at 9:30 and back to normal for 6:00 and then the grade again at 9:00 and finished up with a little cool.  It was a burner.  (Ohana racers 645)

Week was a good solid recovery week.

Goals for next week:  Get back on the wagon.

midnight - 33 Clyde's b-day run.  Don't read on unless you want your mind blown!

Sometimes I wonder what we are doing... and then there are times like this.  Took off at midnight for Clyde's 33rd b-day run, which means 33 miles.  Left Clyde's with Logan and Steve as well.  Went on our summer tempo loop (the trail is finished by the way) and then 2x's Clyde's loop.  I was tired, tired, tired.  And by the end the constant beating of the road was taking a toll and my legs were feeling it.  Throughout the whole thing I think we were all just wondering if it was all really happening.  Yes!  It was real.  Got back to school at 5:00 and laid down for a power nap.  We'll see if I survive the day and the week now.  (Connect 108.25)

I think this was up there with my first 50 miler out in the hills by myself that ended at midnight as the craziest running thing I have ever done.

AM - 9 3/4's.  A bit tight in both hips this morning.  Not the usual (but getting much better) hip pain in my left; just very tight.  Hopefully that will work out after a few days of easy running and rolling and yoga.  (Stratus black 978.45)

afternoon - 11.5 Devil's Run.  With the boys, out around the townhomes with the dirt extension.  Then some striders and back home.  Added in a little with the dog to go get one of the girls from her friends house.  (Barefoot '12 28)(Oregon 358)

AM - 10 Clyde's.  Just in case I didn't get enough of this run in the other night!  Legs are still pretty sore/tight, but it is slowly working its way out.  I don't know how zesty I'll be for my first track race in 15 years this afternoon - yikes!  (Free 634.45)

Panther Relays 1600m - 4:48

Logan had the idea of putting together and open 1600 at a couple of the meets, so I figured we would try it.  We didn't get much out of the community, but it gave Logan and I a chance to run.  Clyde came and warmed up a bit but headed home sick.  So I ran 3 before the meet and during the meet when I could.  Then hit the race and cooled with a mile.  I wasn't so sure about this event.  I hadn't raced on a track in 15+ years and I was still feeling the effects of the 33 miler and add to that I really wasn't warmed up, so I thought a sub 5 would be superb.  Logan and I started off chasing a few high school kids that thought they would want to try this thing and we reeled them in pretty easy.  I hit splits of 1:14 and 1:14 and was feeling a bit tight and blah, but where I needed to be.  Logan gapped me by a few steps at the end of the 2nd and throughout the 3rd, so I tried to tell myself to relax and just stay in it.  Hit the 3rd in 1:13 and then moved up on Logan on the back stretch of the 4th.  Here I started to loosen up a bit and smell the line, so I lifted my knees and pushed a little.  I hit a 1:07 and finished with the 4:48.  Pretty happy; I think I could go sub 4:40 feeling fresh and with some confidence - maybe even hit the state qualifier if I worked a little!  (Rocket 334.25)  Raced in my XC spikes; it was different to have spikes on.

AM - 10 GS/AC/Lutheran.  A little twist to the 3/4's since I drove to school today.  Woke up just a little earlier (but not early enough to hit the Meet Run) so that I could drive home for Ry's family b-day party after practice and my XC meeting.  (Triumph silver 691.55)

afternoon - 7 Shoe/laps.  Ran the Shoe and hit the pond.  Then a few laps around before and XC meeting.  Drove to school today because I wanted to get home quick after the meeting for Ry's b-day party.  (last Ohana 296)

AM - 11 Meet Run.  The usual run on the morning of a meet.  It was warm this morning; it is going to be beastly this afternoon.  (F50 162.5)

AM - 15 Prospector.  Out and back on Prospector.  Felt great today and really pushed the pace.  It took me less time than a road 15 often does.  I really enjoyed it.  (NB 101 516.75)

Week was solid (even after the crazy start).  

Goals for next week: Try to keep the mileage solid with 2 meets (that is always tough to do - will mean more early-early mornings).  Need come climbing, but I don't know when I will hit it. 

AM - 12.5 Full.  First time hitting the Full in a few weeks.  But it was nice to get going for the week.  Extended just a little because I actually had a second before the team showed up to practice.  (Free 646.95)

afternoon - 16 River Trail/Dam Rd.  Had a "meeting" at Fiesta Fun for school, so I ran home from there.  Extended out onto the Dam Rd. and back by way of Hell's Hole.  It was very hot, probably over 100.  I had thought about hitting some Shinob ascents, but didn't have water and didn't want to die.  (Connect 124.25)

AM - 11 Meet.  Another Meet Run.  I was a bit drained from the heat of yesterday afternoon's run - not super bad though.  (Landreth blue 768.75)

afternoon - 8 Desert Hills.  Out at DHills for a meet.  So the boys and I ran a good warm up and then around the track some more watching races and finished with 8xbarefoot striders.  (Barefoot '12 29)(Hyper Speed 2 131.75)

AM - 14.25 Clyde's.  Went early and hit 4 before the crowds out into the Fields.  Then the usual 10 with the guys.  Nice to get the day started with some decent mileage.  (Kinvara 629.65)

afternoon - 8 2xDI/track.  Warmed and cooled with DI and then hit 3x5min. tempo with the boys and jogged a little as they did their 200's before each tempo.  (Boston 844)

AM - 9 3/4's.  My one morning to sleep in this week (is 5:20 sleeping in?)... and I needed it.  I am a bit tired and frazzled at all the things I need to do.  Speaking of frazzle, the Circle used to stop at Veyo and get one each time we shuttled cars home from the SGM start for workouts - those were always tasty.  (Rocket 343.25)

afternoon - 11 Fire Station/Shinob.  Easy pace on the Fire Station with the boys and then home by way of Shinob Kibe - just only did one ascent as I was pretty tired.  Didn't time it, but run up was pretty solid; however, down was a bit week.  (Stratus grey 951.85)

AM - 11 Meet.  Usual meet day run.  Nothing big here, life is moving on.  (F50 173.5)

Took another one off today.  Thought about running in the afternoon and then I felt quite sick again.

AM - 11.5 Meet.  Got up and ran today, but didn't feel great about it.  Stomach is still just a bit off (enough to make me feel blah) and legs were just rubber crap.  (Connect 135.75)

Evening - 6.25 UVU. Ran around UVU a bit with the boys and also hit some barefoot striders. (hyper speed 223.25)

Morning - 13 South Fork. After setting up our tent at the BYU meet, I

went up the canyon to run on some of the Squaw course. It was a very

eventful run. I went up the trail about 3.25 miles, until the snow was

deeper than I wanted to push through. Then I pushed the way down. Did

this twice. Negative splitter both up and down on the second attempt.

On the first time down I hit a toe-grabber and ate it big time. I was

all torn up and bleeding everywhere and covered in mud. People back at

the parking where looking at me like what the crap. Saw two wild

turkeys, a snake and a out stepped on a chucker. Good workout. (NB 101

529.75)

AM - 17 Provo.  Ran from the hotel over to get Logan at his hotel and then up the canyon until I needed to turn around.  Didn't feel as haggard as I thought I might after yesterday's big fall.  My knee is a bit pudgy and I am all bruised and scabbed up.  But I felt pretty good.  (Connect 152.75)

Week was a bummer with getting sick.  I really had wanted to hit a nice easy 100 this week, but that through me off big time.  I decided it would be smarter to just continue with the week plan rather than hit huge mileage at the end; as I am sure that would be counterproductive.

Goals for next week: Get a good solid run in each morning and a couple very easy doubles early in the week.  It is going to be a super busy one - have to mark the Zion 50/100 course, Region at our place Wed/Thur and then the aid station stuff, the girls have Hershey's region on Fri/Sat and my race on Sat.  Plus my AP test on Friday - goal #1: make it through it all alive!

AM - 10 Junction.  Great morning run today.  Love getting out and getting going even though it is always tough to actually get out of bed.  (Rocket 353.25)

AM - 10 Middleton.  Out into Middleton with some extensions to get the 10.  Another nice morning out.  If only it would stay this cool throughout the summer month - even just in the morning and then I would deal with the heat in the afternoon.  If only... (Hyper Speed 2 141.75)

AM - 10 Clyde's.  Up and at 'em early again today after church stuff until later than I like last night.  Also Logan and I had spent the afternoon/evening marking up our sections of the Zion 50/100 and that took awhile - saw a way pretty snake out there though; it is that time of year.  But this morning's run was nice.  On to Region stuff today.  (F50 183.5)

AM - 5 Parkway.  The passing of a guinea pig put me out the door later than I wanted this morning, but it is okay 5's today and tomorrow are actually probably a good idea.  (Kinvara 634.65)

afternoon - 5 Parkway.  A ton to do today, so I should have gotten up and ran, but I didn't.  So went out early in the afternoon and got in five junky miles.  Hopefully I get all that out of my system so I can run well tomorrow.  (Last Ohana 301)

Zion 50 - 7:41

(I'll come back and update the distance - I think closer to 51 - and the time/seconds)

Logan and I had a plan just to run our own race and not worry about anyone who might try and push the tough early sections and then just have a good solid finish.  We hoped that no one killer would be there, but it seemed that there would be a couple threats - of course, there were.  We started off trailer Mick (the eventual winner) for the first three'ish miles and then as we approached the huge climb up Gooseberry we pulled up along side him.  We hike the cliff and actually ended up being the first ones up.  It was great that we had done this before and knew what to expect.  Up on top, we were just cruising along and enjoying the amazing views when a lady popped out of no where and made Logan scream like a girl and almost jump off the cliff!  When we hit the aid station at 10'ish for a little out and back on the cliff face, we thought we had pretty much lost everyone, when suddenly a group of 6 guys showed up!  Where did they come from?  Two of them stayed with us for the next while (Mick and ? from Phoenix).  We all just kind of moved through the Secret Trail section and in my mind I kept preparing for how horrid this section was - it is a single-track mountain biking section with constant undulation and slick rock; no rhythm, no flow.  Last time we ran it I was destroyed; today... not so bad; I actually enjoyed it.  Coming out at the Cattle Grate we bumped into a couple guys (Eric S.) that had taken wrong turns (later we pass others that must have taken wrong turns as well, as the four of us were in the lead, yet catching a couple people?).

Logan and I would fall behind a little at aid stations (or our crew stations - thanks Dad and Jerry) and then catch up as we ran.  We retook the lead coming down Smithsonian Rd., but my stomach was jacked up.  I couldn't drink but knew I had too as it was approaching 90+ out on the course.  We got to aid at 27 (DHHS's) and Logan and I planned on really taking care of ourselves here.  We hit a lot of stuff and I drank some Pepsi and ginger ale to try and calm my stomach.  We also started loading ourselves with ice - in our hats, Logan: other places!  We started out and crossed the road over to Little Creek.  We were gaining a lot on Phoenix (who had passed us out of the aid station), but decided just to sit behind him.  Climbing up the volcano we went into a walk, which was fine because my stomach was still just twisting (around here - 30 - I didn't think I would be finishing; I felt horrid).  Mick passed us on the hike.  At the top of the volcano we iced again and started off.  We moved pretty decent here, but didn't see the top 2, so I am thinking they must be pushing a bit too.  Then coming into the aid at the Radio Towers we asked how far ahead and the volunteers told us just like 30 seconds.  We started the descent and within a few hundred meters we caught Phoenix - his stomach was jacked and I figured he was done - just one more and I could see him down the switchbacks!  I have been working hard on my ascent/descent and now it was time to shine - but Logan kept holding me back, telling me to relax (which was very smart with just shy of 20 left in the race, and I could have used that advice a little later).  At the bottom of the hill though Logan's calves started really acting up.  We had to stop and I stretched them.  I hoped they would loosen and he could keep rolling - if they would, I knew we would easily win.  Mick had done great, but he was slowing significantly and we kept easily catching him.  Which we did about 6 miles later, just outside of Diamond Ranch (about 1 mile out) he was walking a hill and we were only 30 seconds back.  Then Logan's calves went nuts again.  We stopped and stretched and walked for some time.  It was frustrating because we had worked hard to get back up to Mick - he was no slouch and I didn't want to lose all that time again; and I know Logan was frustrated with his legs.  By the time we got to Diamond Mick was 6 minutes up on us again - about 10 miles left.

We got good and hydrated and ate a bit at Diamond.  I hoped that the extra time there would get Logan rolling again and I knew we could real Mick in again, but I was getting worried.  We took the access trail up to Gould's and then took it up to the highway crossing.  Logan said to take it easy up to the road and then he would be able to go again.  Unfortunately we weren't moving very well and I knew we were losing more time and Logan was struggling more.  When we got to the road Logan knew I was itching and told me to go.  But we had promised to cross together and I knew that if I left him he would have a very tough time finishing by himself - but there was a race to win.  Could I win now?  Mick was surely long gone.  I told Logan to come with me another half mile - I hoped the food would kick in and his cramping would subside.  It didn't.  I was in a tough situation.  My mind raced, could I still catch Mick if I left?  How big of a jerk was I if I left Logan?  I felt so good; what should I do?  I finally decided to go for it.  I stopped at stretched Logan and told him I was going to go win this race for us.  So I took off.

This section (the Jem Trail) is my favorite type of running - a desert single-track with rollers.  I started really moving, but couldn't see Mick.  Then I caught a glimpse of him way ahead.  It looked about a mile ahead and I tried to take a time on it - at this point I was at mile 42.5 (it turns out that he was between 7 and 8 minutes ahead, depending on what hill he was on, it was hard to tell from so far away).  I really started flying, but I also could tell that my muscles were starting to cramp.  When I would hit a roller down or a dry creek bed, my quads and hammies would both start to resist.  I pushed it further back into my head and tried to focus on flying.  I came up to the top of a roller and saw him again - timed it, five minutes back.  I went into Beast Mode.  I was pushing the trail at around 6 minute pace.  I knew one last aid station was coming up - my only hope was that he would stop and need some time.  As he came up the hill to the final aid (my team's aid station) I timed again and he was 3 minutes up.  I had cut 3-4 minutes in 3 miles!  I hit the aid station and yelled "ice!"  The kids quickly filled my bottle with ice-water and I took a half-melted ice bag and poured it on my head.  I hoped the shock would get me moving again.  And like that I was off.  This last section of the trail is absolutely amazing, but it does have some tough sections around ravines (tough in that you think you are closer than you are when you have to backtrack up a ravine to get to the other side).  Mick was well within sight now.  I was extremely tired , but I thought I had worked to hard to get here I can't waste it now.  The cramping quads and hammies were becoming more and more of a reality on every turn and undulation.  The gap was narrowing - 2 minutes, 1 minute... I came around a corner at it was 30 seconds!  3 miles to go.  There was about 3/4 mile of trail left than a dirt parking lot/road access and dirt road for 3/4's mile and 1 1/2 'ish highway (or dirt 4 wheeler trail) to the finish.  One more push to get him and it would be the knock-out blow.  I dug deep.  Coming off the trail to the parking lot... 15 seconds back!  Then just as suddenly... cramp, Cramp, CRAMP!  Every muscle in my legs locked up and dropped me to all fours.  I fell so fast that I nearly blacked out and kneeled there spinning.  I don't really know how long I was there, but some mountain bikers came over and tried to help me up and get me to there truck.  I told them to leave me alone - I realized I wasn't going to win, but I was going to finish.  So they helped me up and I walked through the parking lot and access road to where my dad was.  I took in some more peaches and drank good and started my death jog.  I slowly jogged up the hill and down the highway back to the finish. 

It was a bit frustrating to know that I got so close and couldn't close it.  But I can leave this race knowing that I gave it every little bit that my body had.  I pushed it to the absolute limit and then it told me no more as directly as it could.  Mick ended up around 7 minutes ahead of me.  Logan came hobbling in about 10-15 minutes after me.  I was happy to see him and bummed to tell him that I wasn't able to get it for us.

Now I have two thoughts about how I could have one: 1) Go after him a little slower - From 42.5-48.75 I ran a 38 minutes flat, including my short aid station stop, it was a little too quick.  But I think I would still do this because I had no idea how far up he was on me at first and then when I saw... well, it was a long way. So I should have done this 2) when I got to 30 seconds back, I should have sat and recovered.  I still had about 2.5 miles and I already knew that he couldn't match my turnover.  I should have sat behind him and recovered for a mile or so and pushed the last little to pass him.  Oh well... live and learn.  Mick did an awesome job on an tough hot day on a course that is much more difficult than people might have thought.  So he absolutely earned the win.  (NB 110 170.5)

Week was good - glad it is done on all accounts: the race, the aid station, Region track, etc...

Goals for next week: recover the legs a bit, no need to stress anything.

afternoon - 4 2xDI.  Warmed up and cooled down with the team around their workout.  Not too much soreness, but a lot of tiredness!  (Connect 156.75)

afternoon - 4 Middleton.  A hot and easy 4 again.  I feel like my legs might be slowly coming around; hopefully by the end of the week.  (Oregon 362)

afternoon - 3 2xHart's.  Just easy and moving a little bit around the teams' workouts.  (Landreth blue 771.65)

afternoon - 8 Provo.  From the hotel over to Provo HS and around a bit and back to the hotel.  (Connect 164.75)

afternoon - 8 Provo.  Out and back with Logan from the hotel out to highway 89.  Felt a bit better.  (Connect 172.75)

AM - 7 Provo.  Early this morning and got a few in and then tied in with Logan and got a few more.  (Connect 180.75)

Recovery week.  Needed it.

Goals for next week: get back on the bandwagon a bit.

afternoon - 16 River Trail/BH.  The heat is on.  It always takes a run or two for me to remember how prepared you really need to be for the heat.  This run was it.  Went out after 3 1/2 hours of outdoor volleyball (that couldn't have helped - but XC did take 2nd!) and went down the trail with no hat or sunglasses or water.  Used the parks to drink and soak down my shirt, but it wasn't enough.  I was spent at the end.  (Kinvara 650.65)

AM - 10 Junction.  After a night of cramping and trying to rehydrate, I finally got up in the morning and ran.  Feeling the effects of yesterday's adventure and took it very easy.  (Triumph silver 710.55)

afternoon - 5 Parkway.  I said it would be a couple runs in the heat to start figuring things out.  I was much more prepared today - even had a water bottle, until I forgot it in my office.  But it wasn't as bad today: not as warm, breezy, and I went much shorter.  (Hyper Speed 228.25)

AM - 13 Clyde's Secret.  With no rush to school today, hit a little longer loop with the Circle.  Legs are in need of an ice bath.  (F50 196.5)

afternoon - 6.5 Grapevine.  Not too shabby out; pretty breezy though.  Took it up the Grapevine hill for a little extension.  Want to work on a little ascent/descent - probably on Friday.  First day of summer... First nap of summer - I am batting 1.000!  (NB 110 177) 

AM - 13 Prospector.  A real nice morning run watching the sun rise over Zion.  Saw a coyote and a snake, and a Steven as I was finishing.  Legs are a little spent.  Need to get them in the ice.  (NB 101 542.75)

 AM - Icehouse.  Took a long way to Icehouse and then ran up 2x's.  I was a bit tired and both the ascent and descent were pretty sluggish, but maybe not as bad as I thought.  First time up was 7:02 then 6:51 2nd time (from sign to sign).  Down I wasn't getting my feet up enough and quick enough, but didn't wipe out luckily; 3:58 and 3:53.  (NB 110 189)

Decided today would be a single - would benefit a lot more from the rest of a single than the 4-5 miles in the afternoon. 

AM - 15 Fields Loop.  Nice easy run with Logan this morning.  We are both a little tired and I know I am really hoping that the upcoming week will refresh my legs a little bit.  (Connect 194.75)

Week was not too bad.  Got some decent mileage in and didn't kill myself.

Goals for next week: freshen up the legs and then kill Squaw! 

AM - 10.5 Middleton.  Felt like a Monday.  Not great, but not too bad either.  Right calf was acting up a bit at the end of last week, but felt much better today as I rolled it out.  Hopefully that is a good sign of things to come.  Ended with a little bit with the girls and the dog. (Oregon 372.5)

noon - 10 Junction.  Headed out around 11 after getting back from camping with the girls last night up to Oak Grove.  Felt a lot like yesterday, kind of flat, but not too bad.  (F50 206.5)

AM - 10.5 Wendy's.  More of the same again.  Ready to break out of the blah, but rarely do I feel super sharp in a taper.  Hopefully the legs will snap out of it on Saturday.  (Triumph Silver 721.05)

morning - 5 Dirt Mile.  Just up onto the Dirt Mile and ran a few laps with a little extension and then Molly's Mile.  Started to feel pretty decent by the third lap.  (Triumph 812.50)

morning - 5 sego Lily. Did the Sego Lily loop to shake the legs a bit. Still feeling a bit blah. (Kinvara 655.65)

Squaw Peak 50 9:48

Turned out to be such a bummer race - probably the biggest disappointment for racing in my recent running. I've learned that having too big of goals can set you up for a big fall as well, but I know that going into this race I was in the best ultra shape of my life, had really worked on some of my weaker spots (ascent/descent) and was ready to get a great run in. So what happened? My best answer was in the form of two mistakes I made: 1) Zion was just too close. I had hoped that I had Zion easy enough to not have it zap me like it did. But obviously not. This one really bums me out because Squaw was the race that I really cared about. 2) bad choice in shoes. I wasn't sure about the 110's, but after Zion I felt totally fine and I love the lower profile and lighter weight for control and quickness on the trail. But it was just to rocky and my feet were killing me part way through the run.

So anyway here's the report:

The race started off much slower than in 2009. So there was no need to kill it at first. And Logan, Scott Jamie, Jody Benson and I just settled into a good pace and settled in. Up the first climb to Squaw, I fell in behind Jamie and stayed a step or two behind him for longer than we had last time. Logan was a little behind and I didnt want to distance him too much so I tried to split the difference a little. Jamie is a great climber and I didn't stress about being behind him at this point. Got through the first aid station and then I met up with my dad a few miles later and felt like it was time to start closing on Scott. For a few brief minutes I felt great and started closing the gap - I got it down to about a minute and then had to stop and go to the bathroom. From here the lead just grew. I could see Jamie across the top of the course, but had to go to the bathroom again and just couldn't get closer anymore. Around 10 my hips really started hurting, I tried to say it was just the climbing, but it was a sign of things to come. I noticed that I couldn't push any pace, but through 20 I was still on pace to go under 8:00 and hit my goal, but the wheels were already off. I struggled up Hobble (where I had switched shoes for the road, which was good even though it took a few seconds - because my feet were in a major state of pain). Jody passed me and I decided to just chill at the aid station until Logan caught up, hoping the rest would do me good and being with Logan would get me going again. It didn't.

Back into the hills I continued to really struggle. The top woman passed us and Logan worked to go regain the spot. I on the other hand began The Long Walk. Between late 20's and 33 I pretty much just walked the whole time. I was pretty bummed about life. I was mad at myself for not dropping out and so mad that I hated running. So I just walked. And as I walked no one passed me. And it was making more mad that no one was passing me. Eventually I got caught and then a few more people passed me and I made it to the aid station. I finally got the will to get going again and just kind of struggled for the next 6-7 miles. But at least I was running and moving along. Just before the big climb a few more people caught me, but I hiked up right with them. At the top I had to stop and work on my feet. I was surre they were covered in blisters and I didn't want to look, but figured I had better address them before the descent. The aid station was very limited (it is pretty remote), but I got some mole skin on my feet and started out. Just before leaving I heard the radio say that the leader was about to finish - I looked at my watch and it said 8:15, I thought about how I should be done... Blah. So I started the descent and set a goal of breaking 10:00 - if I had made a list of my goals for the race breaking ten would have been so far done the list I wouldn't have even numbered it, but today... At least it was something to run for. I pushed pretty good down the hill until my feet started hurting so bad I was just about to quit. I finally hit the aid station at the bottom and switched y shoes again and started on the road. Pushed pretty good to catch four guys, but I was mad again thinking I should have been catching the leader here not where I was. Looking back at the splits I did actually make it down the mountain just a minute slower than Jamie.

So the race was finally over - even though it was over about 5 miles into it. Logan and I crawled to the river and got in. My feet were destroyed and I was cramping all over. But it was over.

Like I said, such a bummer. I really know that I could have done very well had I played this out smarter. Can't do anything about it now though - live and learn and move on. At least i had almost ten hours out in the beautiful mountains.

morning - 3.5 Turf Farm. First morning of XC for the summer. Had a pretty good group out and we just enjoyed a nice easy run. Good thing because I couldn't have done a lot more. (stratus grey 961.35)

morning - 4.5 Turtle Creek. Another nice and easy morning at XC practice. Really not feeling too bad. I can tell I am tired when we hit a hill and my feet still hurt quite a bit, but don't hurt while I am running. I'll throw in another mile with running around at our first day of summer kids running club - a very big group for that. (barefoot 12 29.5)(Boston 840)

morning - 7.5 Maverick. Ran over to practice and then got an extra half mile on the grass. Then we went up to Maverick. My legs feel like I just ran a hard 1600 - that jello feel, and my feet are still pretty hammered - the blisters aren't bugging at all but they are all bruised and tender. Then ran back home and various distances with my girls. The temps are just amazing right now. I wish I wasn't recovering so I could go out and hit 20-30 each day right now. (barefoot '12 30.5)(Landreth blue 777.15)

And Levins for the win! Great day to be a T-Bird!

AM - 6.5 PV Townhomes/Grass. Took Elin out before practice and got three pusher her in the stroller and then 3.5 more on the grass for practice today. Drove over since the girls come with me on grass day and get their run in. (Barefoot' 12 34)(Altra 330.5)

afternoon - 5 Parkway. I just needed to get out and run - after watching Cam's race again and Running Brave, plus the nice temps. I needed to run a little. I felt really good and was happy I got out. (Hyper Speed 2 146.75)

AM - 9.5 Dogtown/bank. Got a few miles in before practice and then another 3 with the team (we will start getting a few more in next week). Feeling pretty goo - besides my feet that must be bruised up because they just hurt all the time. I'll be ready for a bit more next week. (Barefoot '12 35)(Connect 203.25)

0 - took the family camping today and it ended up being a zero day; which I am totally fine with. We had a great time.

A decent recovery week. I feel pretty good and think I am ready to get a few more miles in next week.

AM - 10.5 Parkway/Tortoise Fence. Went out and got a bit in before practice and then we went up into the desert. Felt a little blah at the start today, but then I got moving a little better as the team moved down the hill back to the elem. (Landreth blue 787.15)(Barefoot '12 35.5)

afternoon - 6 Grapevine. Temps really aren't too bad right now and the run was fine. I took it up the hill for a little more mileage. (Triumph silver 727.05)

lap swim - 15. Jumped in the pool when I got home and swam laps for the first time this summer.

AM - 11.5 Buena Vista/Dirt Miles. Got up and ran the BV loop before practice and then a couple extra barefoot laps. Then we went out to the Dirt Mile and hit a few and finished up with a good Kids Club. (barefoot '12 37)(Triumph 822.5)

afternoon - 6 Grapevine. Headed out in the early afternoon and did the same run as yesterday. A little warmer than yesterday. And my right shin (that muscle on the front, don't know the name) has been acting up this week. And this afternoon it hurt the most yet. Have been icing and trying to get any swelling down on it. (free 651.95)

AM - 16.5 Clyde's/Buena Vista. Good run with the guys this morning and then a good practice. I just wish I could beat this leg pain. (Barefoot '12 37.5)(F50 222.25)

AM - 11.5 Mosquito Trail/Grass. Elin was up early so I took her on my run this morning. Pushing the stroller made it so I didn't get as far, but besides my leg hurting it was a good run. I saw three tiny little kit foxes on the trail down by the power station - they just stood there and watched me, so I walked over and stood there just two feet away. Then I went home and got the girls and went over to practice where we ran barefoot on the grass. (barefoot '12 41)(Oregon 380.5)

afternoon - 6 Grapevine. Temps were really up there this afternoon, but I am getting more used to it. I ran by a guy on the trail and said, "Morning." I had to laugh because with 100+ degrees it wasn't too morning like - just a habit I guess. That tendinitis was feeling a bit nicer this afternoon, but still a long way to go. (Stratus black 992.45)

AM - 18 Dogtown/Fields. Elin was up again (like always), so I took her out for a few and noticed how worn out I was feeling. Got her back to sleep and dropped her off at home (only to have her wake up again), then ran down to PV Park in the Fields for practice where we ran a good four miler. Had to get home, so I ran. More miles than I had planned for this morning, but now I'll take the afternoon off and see if a little rest helps me feel a little better (my leg and my energy) for tomorrow. (Connect 221.25)

AM - 14.5 Target. Thought about heading up to the trails and had a good idea in my mind about what I wanted to do, but then changed my mind when I started thinking about my leg and how a trail might set it back a little bit, so I decided to stick to an easy route on the roads. Did the Target loop, but took it down to the River Trail instead of on the road. Felt pretty tired for a bit, but then got going better. Then I bumped into Ally and ran with her for a little - she called it a Steve and Kendra moment! Finished with a mile with the dog. (Hyper Speed 2 161.25)

Week was pretty good. Got a few more miles than I wanted, but I was tired, but I will survive.

Goals for next week: get my tendinitis feeling better, try to get some workouts in if I feel a little stronger.

AM - 13.5 Parkway. Leg felt a little bit better today, but still nowhere near clear. Ran the Parkway with extensions all over just to fill the time until practice where we ran the four mile version of the Parkway. (235.75)

afternoon - 7.5 Grapevine. Real summer is here. Hot, hot today. On top of Highland I extended down to the park to get more water and wet down the shirt and hat again which added another 1.5, but didn't make it any worse because the water was worth the extra. Unfortunately, my leg was not feeling good at all - pain with every step. (Triumph silver 830)

AM - 14 Middleton/Dirt Mile.  Went out into Middleton on my own this morning and then onto the Dirt Mile for XC practice.  Felt pretty decent; much better than yesterday afternoon, on the leg side of things.  (Barefoot '12 41.5)(Stratus grey 974.85)

afternoon - 7.5 Grapevine.  Much better than yesterday afternoon, but still a little more pain than this morning.  Besides that, it was a real good run.  I felt good and had fun thinking about how fun Kids Summer Running Club went this morning (we have over 260 kids coming this year!).  We held our first race and Pyper set a new record for the 4th grade and younger group, winning by a big margin.  And Rylee barely got out-leaned by her friend Cristina for the win and record for the 5th-8th graders.  They pushed hard and did great (just like most of the kids).  Laney didn't work nearly as hard, but she is just in 1st grade and has a long time to work into her own running.  (Last Ohana 308.5) 

AM - 17 Clydes/Grapevine. Could feel I was a bit worn down this morning, so I'll take the afternoon off. Same level of pain in the shin. (Barefoot '12 42)(Triumph 837)

AM - 13.5 Parkway/Grass. Out on a variation of the Parkway again today. I wanted more, but I slept in a little because Elin had me up half the night - I really don't know what to do about that kid. Practice today was a grass day. Besides running on the grass-which I love - I like grass days because I can keep a closer eye on each member of the team's progress. I like the effort most of the kids are giving. It will be fun to watch both the boys and girls teams grow and mesh throughout the season with our youth/inexperience. Ran home and got Pyper and we went back to the grass and ran two more. She is quite a strong runner for a 9 year old - running with her is pretty much the equivalent of running with some of the mid-upper JV girls - and it is a lot of fun. (Barefoot '12 53)(Boston 847)

afternoon - 7.5 Grapevine. I know it's the same ol run, but the accessibility of water is the key when the temp is reading 109. I took a lesson from Quadsi and put ice in my compression on my shin and it was feeling great... until it all melted and then there was a crazy stabbing pain that really set me back. I told Al that if it doesn't get feeling better by next week I will think about visiting the doc. (Free 660.45)

AM - 15 Coral Canyon. Got out to practice early to get some mileage in, but it was very slow and painful. By the time practice started up I actually felt quite a bit better, but that is kind of a usual tendinitis thing - warm up a bit and it works it's way out, only to come back stronger. So I promised myself that I would shut it down for the rest of the week. Up to Monday morning that's about 3 days - so hopefully that helps a bit. I am just kind of bummed because I am enjoying my running a lot right now and am ready to push myself a bit, but the pain just won't let me. I did a little more research and have decided it is extensor tendonitis. It is red and inflammed and all swollen up, and after today there was some bruising across the top of my foot and starting up the leg. I told Al that she can't let me run tomorrow because already on the way home from a neighbor's wedding (that I had to rush home from practice to) I was thinking of just going back out tomorrow and seeing how it felt. (Barefoot. '12 53.5)(Landreh blue 802.65)

What a bummer end to the week.  Blah.  Week would have been great without the tendonitis.  Enjoyed everything about the running - the team, the kids, the weather, the mileage - except for the pain.  

So obviously the goals for next week to get the leg better - please! 

morning - 7.5 Parkway.  Well tested out the leg today.  Ran over to practice and joined the team for their 5 miler, then home and out with Pyper.  There was some pain.  Definitely not all gone, but better than the other day.  (If I put the Thursday/Friday level of pain at a 6, I would put today at a 4.)  So I'll keep icing and ibu and take the afternoon off again.  Maybe more progress tomorrow.  Also learned that one of my Varsity boys has a stress fracture - bummer; he's booted for a month.  (Stratus grey 981.35)

morning - 4.5 Dirt Mile.  Up to the dirt and a couple laps.  Leg was a little better than yesterday - maybe .5 down on the scale (3.5).  Now, I would say it feels like a bad case of tendonitis would feel like for a couple days.  Hopefully I can take it down a notch tomorrow too.  The big bummer realization for today was that my weekend run is not going to happen - I'll be up by Duck Creek Fri/Sat and I was going to run the Virgin Rim Trail (or at least part of in) on Fri - I have the whole day to do nothing.  But even if I am feeling a bit better, I don't think a 32 mile trail run would be the wisest thing.  So, I am going to do that some time soon.  (Stratus grey 986.85)

morning - 10.5  Grapevine/Highland.  Longest run of the week on my leg.  A little more improvement today - just little increments, but at least it is improvement.  Ran with the Varsity boys and Tyson and Trevor out to Grapevine and up Highland and down around in a loop.  I've always liked this run from way back when I was a teenager, so it was good to do it again - even if the desert isn't the same as it used to be.  (Stratus grey 997.35)

morning - 5.5 Grass.  Another shorter single day.  Get better leg; I am about to go nuts.  Kept the shoes on for the grass run, which I really hate, but I should keep the support of the shoe and the Super Feet I have in there (this week is the first time I have ever tried them.  Hopefully they are providing that little extra support I need right now).  (Stratus grey 1002.85)

morning - 6.5 Mustang Pass.   Met up to Green Springs for practice today and ran out in the desert.  I was a little worried about how the varied terrain would feel on the leg, but it was okay.  It is always a fun run out there.  I wish more kids were there today, but a lot were gone out of town and missed out on a good trail run.  (Stratus grey 1009.35)

Another kind of junk week, but I can't dwell on it.  My leg is showing a lot of improvement, so I guess that is a positive.  It has been tough though.  I wanted to run this awesome trail I read about when I was up by Navajo Lake this weekend, but wasn't able too.  I could only run singles and decided to take today off again to extend the weekend a little extra.  So hopefully it will all turn out positive and I can continue to see improvement this coming week.

Goals for next week:  Like I said, continue to improve and try to hold up mentally when I am not running as much as I would like.  I have had people say that it is probably nice to be running so much less, but truthfully I just love running and everything that it means to me that, no, not really in any way is it nice to not be running so much. 

morning - 7.5 Hell's Hole.  Big News... absolutely no pain at all today!  YES!  Team went into Hell's Hole, while down there we did a few bounder hills and then got the rest of our mileage.  A few clouds today that kept the sun at bay - also nice.  The top few varsity guys and I bounded up Hell's Hole.  It was absolutely hideous, I nearly puked when we got to the top.  I am really keen on how the boys are shaping up (we could use another key piece or two and a few more months to work out some of the rubes), the girls are coming along as well, but need a couple more pieces as well.  (Stratus grey 1016.85)

AM - 7.5 Townhomes/Dirt Mile.  Up to get just a couple before practice (still trying to be a bit careful, especially with the Steven Abraham Lincoln Hooper Pope Memorial 17.25 mile Run tomorrow - that's right, I'll call it is full name) with Elin in the stroller.  Then to practice for a bit on the Dirt Mile.  Again, no pain.  Trying to still take care of it with ice, compression, and ibu as well as stretching/yoga to keep it from coming back.  Hopefully it holds up well tomorrow.  (Landreth blue 810.15)  Switched the super feet to another shoe, mostly because I was just tired of wearing the same one for the last week+.

AM - 17.75 6th Annual Stephen Abraham Lincoln Hooper Pope Memorial 17.25 mile Fun Run.  So this was much to far for my leg, but I just couldn't miss it.  I am the sole surviving founding father.  As always the run was awesome.  I really like this run, it just has some cool places in it (from Enterprise Res. down to Gunlock via the Goldstrike Road - all dirt).  The climbs weren't too bad and the road was in great shape - not much water out there though.  But enough to jump into the stream at the end which is always the best reward.  Steve and I had a good run and just kind of held a nice pace throughout - nothing crazy, just moving along - and then James was just behind us, and then another big crew.  My leg just kind of ached once we hit around 10.  It was mostly the downhill that kind of set it off.  So I was bummed about that, but hopefully it was just a minor setback.  (Triumph silver 752.3)

AM - 6.5 Molly's Mile/Grass.  Took Elin and the dog around for a loop before heading over to practice.  Ran on the grass with a few of the level 1's for a couple miles and then joined up with the Varsity girls.  It was fun to run with some different kids - they are all great; spending enough time with each of the groups is one of the toughest things to do as a coach (which is why Travis is SO appreciated).  Leg didn't feel great this morning.  It was way bad, but there was just a little ache and that made me disappointed.  I was also tight from yesterday.  Mad that I have to run on the grass in shoes.  Some day my leg will feel better and life will be back to normal... someday.  (Stratus black 998.95)

AM - 8.5 Tonaquint. Got a little in before practice and the 6 with the team. Felt pretty good today with the leg. (Stratus black 1007.45)

Hurricane River Trails 4 Mile. 24:12

AM - 11.5. Got a little warm up in and felt pretty good as far as the leg was concerned. I really didn't want to set back the tendonitis for this run, but at the same time I did want to get the run in. I was also really worried about my fitness - I had been in really good shape, but three weeks of stagnation and trying to overcome injury could spell trouble in a short race that requires some speed. I hoped that I could be within 2 minutes of last year's win when I was in very good shape (and not get killed by Mike!). Started off and I was having a lot of trouble breathing - I just hadn't pushed very hard at all in a long time. So I just stayed behind Mike, Steven, and Nephi (a Hurricane kid). We came through the first mile in about 5:21. When I noticed Nephi starting to struggle I got next to Mike and told him to give a push and put Nephi away (nothing like telling the competition they don't have a chance before the season even starts!). Coming down for mile 2 we were around 5:30 - maybe a little slow, but I didn't know how much of anything I would have, so I never red-lined it at all during the race, plus the downhill was tricky - very steep and rocky. Pushed by Steve somewhere in this mile. It was fun running just behind Mike. I kept giving him advice and urging him to keep the hammer down - and he did! We had a strong mile 3 until the big hill and Mike gapped me a bit - mile was somewhere around 6:30. Toward the top of the hill, I noticed that I was closing on Mikey a little, so I thought that if I could give it a little push in the last half mile then who knows. Bt then we went over a little rise after cresting the big climb and Mike suddenly doubled his lead and then went on to break my course record from last year by about 10 seconds - little turd! I hit the last mile in 6:30 or so (Garmin wasn't set on mile splits, so I am just tying to remember times at around each mile).

It was great to see Mike run really well. I can handle loosing to a kid like that for sure. And I was pretty pleased about my effort, just 20 secs off last year; and most importantly, the leg didn't hurt - just a touch on the cool when my calf was tight. Steven ran very well and James hit a very solid time as well. We got a 2.25 cool after. (NB 101 546.75))(Stratus black 1014.95)

Week was mostly good. Got a few more miles and a couple longer runs in - including pushing a little in the race today.

Goals for next week: I am going to bring back a few doubles and of course keep working to get the leg all the way better.

AM - 11 Dogtown/Middleton.  Got a few before practice around town and then we went out into Middleton for practice.  It was hot this morning and is just going to get hotter today and through the week, and we could all feel it.  Leg felt pretty solid.  I didn't have the super feet insoles in - which I am happy to ditch.  They did help solidify the foot and thus the tendonitis, but I could feel the rest of my shins starting to act up a little - eerily like when I got a stress fracture about 7-8 years back, and I don't want to have to mess with that again, so I am glad that I felt good without them today.  (Barefoot '12 54)(F50 246.25)

afternoon - 3 AC. Started afternoons with the team, and first double for me in three weeks. Very hot, up at 110 when I got out of the car. Then we hit weights - a long time since I did those too. Ran in a new pair of NB minimums zero (green and yellow). (Zero 3)

AM - 12.5 Warm Springs/Dirt Mile. Got a few in before practice, but I was barely moving along. Then we had a good run up on the dirt mile and got the pace going a little. Then I kept the watch going just to see how much I ran at all the other stuff and it added up to a lot (an extra 3). I probably won't usually count it that much (never had before), but today... I think I will. (barefoot '12 54.5)(Kinvara 667.75)

afternoon - 3 Turkey Farm. Went out to the Turkey Farm and did a little run. It was 112 when I finished, but I felt pretty good. (zero 6)

AM - 16 River trail/Parkway. Went down on the trail and did a mini tempo, because that's all I could handle. It has been a very long time since I have done any tempo work, so I knew to just let it be and not stress. Did four miles at an attempted tinman pace, but was a little off. Didn't feel horrible, just not in shape. So I'll be hitting tempos each week now. Then up to practice and we ran the parkway including 8xhill bounders. Felt very tired throughout and pretty junky. By a few into it was blah. I had to stop and when I did, I got very lightheaded and then threw up a few times. So I just chilled then took a short-cut home and drank up some gato and water. Cramped up all day long and just felt junky. I don't know why this really happened, I ice-bathed yesterday, have been drinking a lot, and the afternoon runs have been very short, so... (Hyper speed 2 177.25)

AM - 10 Dogtown/Grass. Felt much better today. Got a few in before practice and then we went down to the grass. Barefooting was great and then ended with 8xbarefoot striders. (Altra 335)(Barefoot '12 60)

afternoon - 8.5 PVHS/AC. Ran over to afternoon practice where we did the usual AC run then weights and then I ran home. Temps were a little under control today with a little cloud cover and a breeze, so that was nice. Leg is feeling good with just a little pain still lingering. So I am still working on it with ice and massage and such. Wore a new pair of Kinvara 3, they felt nice. (Kinvara3 8.5)

morning - 10.5 Vernon Worthen. For practice we ran from Vernon Worthen up the marathon course. Byron and I extended up onto the new trail along the parkway and back. We hit a nice solid pace around 6:30 on the way back. Then I extended around town a little and with the dog when I got home. (barefoot '12 60.5)(Oregon 390.5)

morning - 16 Prospector. Not necessarily great running (not bad though), but a great run. Slept in a bit hoping it would be cooler with the storms around and got out around 8 in the rain. This was the most rain in a long time and trail was just a sloppy mess - it was great. After crossing under the freeway I saw a really cool waterfall coming off the red rocks, so I went up and got in it. As I kept on running there were dozens of more waterfalls coming off the Church Rocks - very neat. I threw in a few fartleks on the way out and back, just pushing for however far I wanted to go however fast I felt like (probably between a .5-1 mile each time, except the last one where I just tried to push home for the last three miles). Down by Red Cliffs I hiked up a rock outcropping and just chilled there for awhile and enjoyed the rain and clouds clearing off the mountain. By the time I was done I was covered in mud. It was great. Finished by taking the dog around the block. (NB 110 248.75)

Week saw some pretty good progress as my leg was feeling much better and I got in pretty good mileage as well as a little bit of faster running.

Goals for next week: push back up the mileage to where it should be and get a better tempo in and another workout.

AM - 17 Fields. Rama few before practice out around the townhomes and the grass. Then down into the Fields for practice. A nice 10 miler. Then back home and a couple with the dog over to the turf farm. Felt great this morning; good start to the week. (Barefoot '12 61.5)(Connect 237.25)

afternoon - 6 PV/AC. Ran over to practice and weights. Still stormy and cooler; so nice. (Zero 12)

AM - 14.5 Mosquito Trail/Dirt Mile. Went out for a try at some tempo hoping it would be best than last week. Warmed up for two down to the trail and then hit 5 miles at tinman. Went much better than last week. Got in a good grove and hit the times pretty good for the first two and then right on for the last three. Then cooled back to practice where we ran the dirt mile and hit out two timed miles quicker than all year. Next week hopefully I can add some MP miles into the workout as well, and get the Circle involved? (Barefoot '12 62)(Rocket 367.25)

afternoon - 5 Grapevine. Just 5 nice and easy. I was pretty tire this afternoon(more sleepy than physically), so I just took it chill. A little warmer, but not too bad. (Boston 852)

AM - 18.75 Clyde's/Fire Station Hills. Ran our usual Weds. morning loop from Clydes's. Then did our first full hill workout for practice out on FS Hills:3x1mins and 4x30secs. I felt fine, but the kids looked great. then finished up the mileage around Washington. (Barefoot '12 63)(F50 264)

AM - 10.5 Townhomes/Grass.   Took Elin out since she was awake and I pushed her around for 5 before practice and then onto the grass with the team.  Felt fine.  Leg is holding steady and all is good.  Temps have been amazing the last two mornings.  (Barefoot '12 68.5)(Hyper Speed 233.25)

afternoon - 6 AC. Ran around the fields at school for a few and then practice to AC. Finished with weights. (Boston 858)

AM - 11.5 Bloomington Hills. Ran from the South Course Park down the trail and then up the stinkin' meat grinder with 2x30sec and 4x1min, and finished with a few laps around the park. (Barefoot '12 69)(Free 671.45)

evening - 14 Pine Valley. Wasn't sure if I would run this afternoon as I am way busy getting XC camp ready and working on the basement, but Steven wanted to do some trail stuff and dragged me along (and Tyson, too). We had to start about 3 miles past Silver Reef because the mountain is closed because of fire danger. I did a run like this in 2009, but this one was just a bit shorter. The run up the road was tough as I was tired. The run up the mountain was junk, of course mostly just a hike when you gain 3000 feet in 3 miles. I kept telling myself it was worth it to just get to the top and enjoy the view. But the climb was tough, it was hot and humid, I was tired, and out of water, and hungry. But it was definitely worth it at the top. The view up there may the most beautiful in the whole world - no exaggeration. You can see for 150-200 miles in nealy every direction and the drop off is intense. Add to that to last night's sunset with the clouds and the rocks of Zion and Cedar Breaks... absolutely incredible. But tired thrashed run; the end seemed to never come. (NB 110 262.75)

AM - 18 SGM Course. Took Ally and a few others up near the top for their run and then drove back down. I had wanted a good tired leg run to have a strong tempo finish, but that was before last night's adventure. That combined with Meat Grinders pretty much made me a victim of the Hamburger. Going up from the church was slow going, but I felt pretty good. I got a lot of, "wrong way," comments and just kept on going. I turned up by Diamond after seeing some of the crew headed down and Al too. Got a decent first downhill mile in, but then the quads just refused to go. Obviously it was faster going on the way back, but I would have preferred to be heading up hill. But I eventually finished without stressing too much about it. (Kinvara 3 26.5)

Not a bad week. Got a lot of miles in and a little more tempo stuff plus trail torture.

Goals for next week: XC Camp: enjoy it, survive it!

AM - 10 Coral Canyon. Out to the Junction before practice so I could get ready for camp. (Kinvara3 36.5)

afternoon - 6 Pine Lake. Up at camp and did an easy six down the main dirt road. (NB 110 268.75)

AM - 20 Pine Lake. Took the suburban out to where the boys would finish and then ran back to camp and got them and ran 12 more. A bit tired toward the end, but a good run. (NB 101 566.75)

afternoon - 3 Pine Lake. Down the main road again. I was super spent today and the three was pushing it. (NB 110 271.75)

morning - 6 Pine Lake. So spent from yesterday that I could barely get up to join the team. Went three up the hill and back. Felt way better than yesterday afternoon - and last year for that matter.. (Triumph Silver 758.3)

afternoon - 3 Pine Lake. Decided to just finish up the day with the easy run with the team. Feeling pretty spent, but better than yesterday. (NB 110 274.75)

AM - 10 Pine Lake. Went out and got a few in before the team, as this will be my only run today. End of camp and then home to drop off the team and pick up the family and back up. (Triumph Silver 762.3)

AM - 10 Pine Lake. A decent run around a few new places trying to find some runs for next year. Super tired though. I think I am getting sick a little and really worn down. (NB 101 576.75)

0 - the allergies turned into a head cold and I have an ear infection. So that pretty much just gave me enough an excuse to take the day off.

Week was okay. Biggest thing was surviving camp. We had a lot of fun and it was a great experience, but it wiped me out and I think it contributed to my cold - so that was a little bummer, but I am not stressing.

goals for next week: get feeling better and get rolling again with a tempo and another workout. Also need to decided what race I am doing on the 11th.

morning - 13.5 Coral Canyon. Out to CC via Grapevine on the trail that runs parallel to the freeway. Finished up with a little tempo. Felt the effects of last weeks cold a little, but feeling better. (barefoot '12 69.5)(Hyper Speed 190.25)

afternoon - 6 PVHS/AC. Ran over to practice and then AC. Temps we nice and the rain started just as we finished. Then weights and 1/2 set of plyos. (Zero 18)

AM - 14 Middleton/Dirt Mile.  Got up to get a few more miles in since I will be working on the basement all day today and probably won't get another run in, but I still couldn't get myself out of bed quite early enough to hit the high teens like I would have wanted.  A little sore today from plyos yesterday.  I really am just not super stoked about running right now and I want to get out of this rut.  Ended with 8xbarefoot striders.  (Barefoot '12 71)(Landreth blue 822.65)

morning - 9.5 Hell's Hole.  I was up and ready to go to Clyde's this morning, but on the way out Elin woke up and Ally was already gone.  I should have just let her get over it, but instead I tried to get her back to sleep and she wasn't having any of it.  So I ended up missing the run and it kind of put me into a bad mood for the morning.  For practice we ran hills in Hell's Hole.  I've said it before, but it is just kind of a bummer that I can't hang on those like I used to be able to.  (Barefoot '12 71.5)(Rocket 376.25)

afternoon - 7.75 Dino Tracks.  Went out and got a little trail running in today after working on the basement for quite awhile.  At first I almost got in a huge rainstorm and then it died out and got very hot.  The sand up in the desert wasn't bad at all though because of the recent rains.  (NB 110 282.5)

AM - 14.5 Parkway/Tortoise Fence.  Still struggling to get out of bed and get any workouts in.  Just kind of in a rut; but I am trying not to beat myself up over it - easier said than done.  Ended practice with 8xbarefoot striders and then went and got Pyper and Laney and we ran 2 on the grass.   (Barefoot '12 75)(Kinvara3 47.5)

afternoon - 6 DI/AC.  Did DI with a bit of an extension before practice and then AC.  A bit warmer than the last few weeks.  Lifting and plyos after.  (Altra 341)

AM - 15 Little Valley. After dropping off Ally for her run, I ran around Little Valley for a bit trying to find the right kind of hill for our workout today. When the team showed up, we hit 3x30 second 7x1min. I felt a little stronger than the last few runs, but I still have this dang head cold that is plugging me up and messing with me left ear. The whole team looked really strong though. Ended with some grass miles at the park and then one more with the girls when I got home. (Barefoot '12 79)(F50 275)