Relentless

AM - 20 Logan's. We've hit this loop a few times and it has always been tough. Good conversation with the circle and James though. And Clyde had a run in with a branch that got us laughing pretty hard. Had finished the year with a shirts off run yesterday, so I had to start the year with a few bare chested miles this morning and then everyone joined in for the last couple! (Kinvara3 541.25)

AM - 7 Target.  Back to the grind today.  And I kind of felt like it was all a grind.  (Oregon 732)

AM - DI/Mall. Felt a little better today than yesterday, but still having the blues a bit. I have worked really hard in my life to fight the depression that runs in my family, but every once in awhile it sneaks up and grabs me. Sometimes for no good reason. Yesterday was one of those days. I was tired from a lot of mileage earlier in the week, school started again and I have a tough day with no preps, I was missing my girls since I had been able to spend so much time with them over the break, and really the only thing I was looking forward to was running with the team for the first time in a month, but then I had a meeting after school. So when that was finally done, I just packed up and called it a day. (Ronin 239)

afternoon - 12.5 Grass/Hospital. Got out on the grass for five miles before practice and Matt was finishing up his run. S I grabbed him and we ran together for about 1.5. Then had a great group of boys out and we had a solid modified Hospital loop. Although I still felt the physical effects of the depression stuff, the mental was so much better. (Barefoot '14 5)(Hyper speed 435)

AM - 20 SG1/2. Met up with the Circle and Steven and ran the half course, but none of us really knew it because we've all ran about 15 different versions of it. Once we finished, the Circle added the Bloomington Loop (actually another version of the course from the past) and hit a few more miles. Neither Logan or I were up to killing it on in like Superfly, but about 3.5 of easy Tinman to pace it to the end. (Kinvara White 44)

Kind of an interesting week. A lot of miles (especially considering Thursday), but workout was just okay and I didn't get the other stuff in I wanted. Glad it's over; now move on.

Goals for next week: I guess my main focus should be to just get back feeling more positive. Once I do that, everything else will fall into place nicely I'm sure.

AM - 7 Target.  Good run this morning, but a bit cooler.  (Stratus black 1027.95)

AM - 14.75 Tempo Loop.  We think we have our tempo loop worked out now, as we moved the starting line up the Staheli Farm Rd to Stucki Farms and then ended right at the bridge.  Tempo went well, just want to see myself getting stronger in the next few weeks.  1-5:40, started off conservatively and ran well with the Circle, caught James just at the end of the mile as he had started a few seconds earlier. 2-:49, a little slower as we went up the Chipman hill, ended right at the top of their hill. 3-:32, always the quickest mile because you come off the hill and still feel good. 4-:33, Clyde and I just rolling along.  5-:39, the way this broke up the Mosquito Trail was good.  6-:36, wanted the last three to be the fastest,  have really worked on consentrating on making the end of workouts the best (a very week point for me in races), hoped for under 5:30, but legs were just tired.  7-:35, about the same feeling as the last mile.  8-:32, and the same again.  (Rocket 2 60.25)
 

AM - 7 DI/Mall.  Just hitting the usual right now and hoping that I end up where I want without stressing too much about it.  (Free 890.2)

AM - 5xMile.  Ran them on the modified PV tempo loop (no bottom L section) after a Mall (5 mile) warm where I attempted tinman the last mile and finished with a 3 mile cool.  I really don't know what to think of this set of miles.  The times were very slow for what I have been doing lately, but it was the first time running them on this loop as well as the first time in the early morning.  So I'll try to take them with a grain of salt, especially since I know how hard I was working (at least after the first one) and try not to get down on myself.  1-5:41, seriously!  During the tinman I just didn't get it going at all and it carried over to this first mile.  I did get the second 1/2 much better than the first.  The first has a little riser and I just couldn't overcome it today (I'm not a strong hill runner, so this killed my times, but was probably really good for me to work on).  So my first half was over 6:00 pace (I'll put those first 1/2's in parathesis so that I can see how I improve on them in the future, 6:02).  2-:31, tried to work the first half stronger (5:40) and keep the 2nd 1/2 strong.  3-:29, (:46), at least the time is improving.  4-:27, (:43), have to really tell myself not to get too frustrated at the slower times and just keep pushing.  5-:23, (:39), my legs were spent.  This was the most tired I have been after a set of miles this season (but with the worst times).  I know I worked hard, just not a lot there in the legs and a tougher (albiet not killer by any means) loop.  The cool was especially slow.  (Kinvara3 555.5)

AM - 12 River Trail modified.  Thought I needed to get a few more miles in this morning, but it ends up I really didn't.  But it was a good run and a good way to start the morning anyway.  I had so much on my mind, that it was nice to just be out there in the dark and thinking about it all.  Saw some more great meteors as well - I don't think I have ever seen as many as I have lately; almost every morning run I have seen at least one really good one.  Ran DI and then just extended it to the River Trail in reverse (which you have to access, or in this case, get off by the bridge now instead of the secret access) and then extended around the hospital and then all the way across the top (DI and Harts).  (Ronin 251)

AM - 20 SG1/2. The lads joined up a little earlier so I could get done and to Pyper's bball game. Ran down the trail and back for 6 before others showed. Then ran the 1/2 course (correctly this time). Got into a decent groove and just moved along. Then dropping back off the hill we moved it down below 6. The last four on the trail went 5:30, :30, :26, :28. A decent finish and a good way to end the run and week. (Kinvara White 64)

Solid week with nothing amazing but good miles and some good work.

Goals for next week: a good tempo and then faster than last year's half.

AM - 7 Target.  Didn't feel too bad this morning.  Felt a little chilly out even thought the temps didn't say so.  (Landreth blue 1050.9)

AM - 14.5 tempo. Usual tempo run this morning. Never really felt good at all this morning. Stomach bugged, legs were tired, etc... Went 5:44, :45, :33, :39, :38, :33, :32, :30. So I tried to take the positive that for really feeling junk the times were okay. Just need to freshen up a bit I think. It's been a lot of miles and harder workouts lately. I wouldnt mind putting some money on Clyde running very well this weekend. (Hyper Speed 2 407)

afternoon - 6 Mustang Pass. Trail Tuesday gave an easy run up into Mustang pass area. Got home and ran another mile with Pyper. (NB101 668.75)

AM - 6 GS.  Another morning another run.  Just a nice little jaunt up into Green Springs and back.  (Stratus black 1033.95)

AM - 4 AC.  Slept in a bit today and hit a mile before practice, then AC.  I've got a cold settled into my chest (cough) and am doing whatever I can to get rid of it.  (Kinvara3 559.5)

afternoon - 8 Sandberg's. Ran around 3 miles on the track with a couple fartleks to get the legs moving. Then around the dirt at Sandberg's for practice (still looking for a donor to buy that land and make it a park before it gets developed - would be the greatest running/XC AC park ever). Finished up with 8xbarefoot striders and felt pretty good. Then a mile with Pyper. Have slept a little more the last couple days and tried to freshen up and heal up for tomorrow - we'll see. (Boston 1049.25)(Barefoot '14 8)

St. George Half. 1:11:30

morning - 21.75. Not going to label this a great race, or even a good one, but I won't beat myself up about it. I never had my head in it (a constant mental battle for me) and my body wasn't in it either. Warmed up just under 6 with Clyde and pretty much all rest of the good guys. I was just hoping my cough wouldn't act up, and I had really been trying to convince myself that it was only a cough and not in the rest of the body. I'll put today's split and commentary and then last year's and the total time difference for my own analysis. 1-5:13, pretty much always feel fine at first, and I did. No big deal. (5:17, -4). 2-5:24, just kind of let it relax a little and Clyde and I ran pretty tight together. (5:18, +2). 3-5:17, so I've managed to go out just a little slower than last year hoping to have a little stronger legs on the hills. (5:10, +9). 4-5:17, I've led our chase pack for the last two (although we weren't chasing Bryant, just letting him do his thing) and now Ben caught back up after a shoelace issue and Mike went with him. (5:15, +11). 5-5:22, I grabbed my drink that I had stashed on a wall at the beginning of this mile, but could barely get a couple gulps down. I had hoped that taking something around here would help me in the final miles, but it is just so tough to get something and hold it down in a half. Clyde passed me in here and I wanted to go with him. I knew I needed to be stronger on the hills, but my mind was struggling. (5:26, +7). 6-5:38, kept with Clyde for the most part on this mile and it was a little quicker than last year, so I tried to use that little victory. (5:42, +3). 7-5:36, again a touch better than last year, but Clyde regapped me and I should have gone with him. (5:42, -3). 8-5:13, knew I needed to push down the hill better than last year, and I did, but did Steve S. He must have had a killer split here. Note to self... The first part of this mile finishes up the hill for just a little, but that is why it isn't as fast as you want. (5:21, -11). 9-5:25, so I am just a little up on last year and in good position to go under 1:11, but getting back on the trail I was suddenly dead. I guess I would say that the cold just caught up to me here. The legs were dead and I just tried to keep pushing hoping I could make it through it. (5:15, -1). 10-5:33, just tired, really tired. (5:27, +4). 11-5:43, made it up to the bridge and the gaps between Ben to Steve to Mike to Clyde to me really hadn't grown that much, but I was hanging on by a thread as obvious by the slowing times. I had notice Matt gaining. But I really didn't care, I just wanted to be done. (5:38, +9). 12-5:37, knowing that I hadn't finished great last year, I thought I might still have a chance at sub 1:11, but my legs were really gone and mentally I knew it was over as well. (5:34, +12). 13-5:39, Matt got me on the final mile and I felt as flat as I ever remember. Just so tired and mentally hazy. (5:28, +23), 13.1- 5:57 pace, probably a little quicker since I stopped the watch late as I trotted across the line. My arms were so sore; that drained and painful feeling from being sick. Then my legs started feeling it big time. Then my cough went crazy and I haven't stopped. Cooled with Clyde for three and now plan on sleeping for the rest of the day...I am so tired. Wish I would have been feeling stronger 'cause I think I ran a little smarter this year and was ready to break 1:11, which would have made me pretty happy. A lot of good running today by everyone, though. That was one cool thing, having that big race atmosphere with all the good racers, just too bad I couldn't be in the mix the last 4-5. (F50 618)(Rocket 2 73.75)

Obviously with the cold/cough and the race not being the best, the week was just kind of blah.

Goals for next week: biggest thing is to get feeling better. I can't let this hang out in my lungs forever and get into something big.

morning - 6 DogTown/2xAC.  Ran a little at home and then the warm and cool with the team.  Just tired.  (Landreth blue 1056.9)

No run this afternoon.  Although I really wanted to get out and just put 10-15 in on Prospector or something, I just don't feel good. 

AM - 3 AC.  Nothing more than the run with the team for practice.  Trying to get in some extra rest.  (Stratus black 1036.95)

afternoon - 5 Prospector.  Trailrun Tuesday.  Good easy run with the team.  On top of not feeling well, I am just really bugged by some stuff and I need to let it all go to get rolling again.  (VertK 250)

Nothing this morning.  Skipped out on the Circle run to try and get more sleep.  Despite being exhausted and totally worn down, I have been having a really hard time falling to sleep and am up coughing a bunch too.  So that equals a bad night's sleep... and a bad day.  I was thinking that I would rather feel way sick than this worn down kind of sick feeling I have, but then realized that is only something someone who is kind of sick would say.  But it is time to get feeling better.

afternoon - 8.5 PV Tempo.  Ran the tempo with the girls and felt okay.  Helped them to a decent pace 6:40 and then joined the boys a little bit.  Ran with Matt/Paul for the last two minutes.  Kind of wanted to feel how I felt at the quicker pace.  Just kind of blah.  (Ronin 266.5)
 

AM - 3 AC.  Just slept in and only ran with the team.  Trying to get some extra rest. 

afternoon - 5 Old Man.  Just ran over with the team and then back.  Didn't lift today.  Just not getting better.

Planned on sleeping and just running this afternoon, but went to the doc instead.  Got some meds and going to kick this thing over the weekend.
 

Week was obviously pretty lame. 

Goals for next week: get feeling well enough to do some workouts.

AM - 3 AC.  Again, just ran with the team this morning, but at least I ran something.  (Stratus black 1039.95)

afternoon - 5 2xAC/laps.  Just warmed and cooled with the team and ran some laps while they did their workout.  Joined a couple laps with some of the boys to get them finishing their workout and ended up straining out my bad left hammy.  Started small, but by the evening was really tightening and causing problems.  Had Ally stick her elbow into it and try and work it out.  Just did a couple lifts after practice.  (Boston 1054.25)

AM - 14.5 Tempo.  Almost did get up this morning.  Had quite a coughing fit last night and add that to my bad hammy and it almost gave me enough excuse to not go.  But somehow waking up and going won out - and I am happy about that.  The hammy held up, with just a constant straining pain the whole time, but nothing worse.  Coughed quite a bit and definitely felt weaker and had a tough time breathing.  But again, happy I did it.  Times were nothing to cheer about other than I wasn't sure if I would finish - then made up my mind to do that.  Wasn't sure if I could keep it under 6:00 - then made up my mind to do that.  Wasn't sure if I could finish with a stronger (relative to today) push - then I made up my mind to do that.  Went 1-5:42, 2-:48, 3-:49, 4-:58, 5-:51, 6-:49, 7-:49, 8-:51 - so, pretty junky, but it is a step back in the right direction.  And I am actually coughing less and sounding better as the day progresses; maybe I sweated some of it out.  (Kinvara Lime 397)

AM - 7 Lutheran/AC. Just a normal morning run. Will get up a little earlier tomorrow and get some more miles as I work more toward my normal mileage. (Kinvara3 566.5)

afternoon - 8.5 PV tempo loop. Ran over with the ladies and did their 16 min tempo. Paced Mia to a 6:29 ave. and the other ladies weren't far off. Jumped in with Able and Byron for the last .75 of their 5:30 tempo and felt fine. Then cooled back with the boys to get to 8.5. (Ronin 275)

AM - 7 Lutheran/AC. Jut the basics. (Kinvara3 573.5)

afternoon - 9 Old Man/Home. Ran over to the hill and ran 3 of them with a few of the JV guys. Then as the team did weights I did 25 mins on the elliptical. Finished up by running home. (HyperSpeed 2 416)

AM - 8 Parkway.  Went out and back on the Parkway in the rain.  Planned on running to school, but it was too rainy and would have soaked my stuff that I would have had to carry in a backpack.  Nice to have the rain.  (Connect 696.5)

AM - 22 River Fields Loop. Tried to keep a positive attitude going into this run, but didn't feel that great yesterday, but after a good night's sleep I felt a little better. Ran with the Circle and Steven down the river from the DC to Bloomington then to Clyde's for a quick drop off of hat and long-sleeve. Then into the Fields to startthe 10 mile tempo - which started at mile 11. The tempo miles weren't too much different from our normal miles, so it kind of gave me a pretty good idea how I was doing compared to Tuesday. We did have to continue down Riverside instead of dropping back onto the trail because they are starting to work on the new bridge, so we connected back by the car wash (which gave us a good idea for what we will do on Tuesdays as well). I felt pretty strong for about 1 1/2 miles - the rest was a battle. I can't wait for the run where I actually have some energy and don't wan to drop dead during it. By the last two miles from river rd. To DC I was having flashbacks of the 1/2 and how horribly drained I was. Hopefully a good resting weekend can move this cold and infections out the door. Ended up with splits pretty similar to Tuesday, but with 2 more miles. (Kinvara White 86)

Week was okay. Although the workouts weren't very good, at least I was running and pushing myself a bit.

Goals for next week: even if I am not at full strength, I want the workouts to show some progress.

AM - 12 DI/Mall/AC.  Had an amazing night's sleep - felt like many more hours than it actually was.  Wish that would happen every night.  Got a decent run in this morning and felt pretty good.  (F50 630)

afternoon - 6 2xHarts/laps.  Ran warm/cool with the team and laps as they did their workout.  Some good stuff from all of the team.  Did 25 minutes of the eliptical as they were in doing weights.  (Stratus black 1045.95)

AM - 15 Tempo Loop.  Pretty solid tempo this morning - especially compared to the last couple weeks.  Started off pretty chill, but then the 2nd really wore me down.  I tried to get going again on 3 and then I just sucked it up and said, "What would happen if I just push a bit more?  The worst is I die off, but I could get a decent mile or two in."  So I tried to be a bit braver and just push more and the body responded a bit.  1-5:46, 2-:54, 3-:43, 4-:44, 5-:45, 6-:42, 7-:32, 8-:36.  Clyde was more human today and off for a few miles and I pulled up on him toward the end of 7, then suddenly he took off.  But it was nice to be a bit closer to the guys today.  (Ronin 290)

afternoon - 5.5 Chuckwalla.  Nice and easy up to the point; felt like I was going to fall off (the pace of the team) because I was pretty tired, but I hanged in there.  Then on the way back, I took the lead and pushed the pace a bit and had a lot of fun with the desert single track - always love it!  (NB101 674.25)

AM - 7 Lutheran/AC.  Nice run this morning.  Just putting in the miles.  Still coughing a lot.  Can't believe how long it is hanging on.  (Landreth blue 1063.9)

AM - 7 Lutheran/AC. Kind of the same old. (HyperSpeed 442)

afternoon. - 6.5 Old Mans. Ran hills with the girls today - 800, 2x400, 4x200. It has been fun (and hopefully good for the girls) to be running with them a little more this season. 25 mins on the elliptical while the team lifted. (Connect 702)

AM - 13.5 PV/AC/Parkway. Ran over to practice and then after, I ran home via the parkway with an extension into BV. Not a whole lot of zing in the legs. (Kinvara3 587)

afternoon - 5 DI/Mr. PVHS. Just a normal run where I dominated the boys with a kick at the end. I earned the baseball today! (Mana 582)

AM - 25 Utah Hill. Up and down workout - brutal, brutal. Planned 12 up and down, but over drove the mileage. Took 1:40 up, but with good conversation. Down I planned on going 3.5 at MP effort and .5 quicker than that for three set - to break up the long tempo and to help me focus on running harder when I am tired. First set was 5:28 and 5:12 and Clyde and Logan were log gone. Then right into the next set which was 5:22 and 5:10. By now I was pretty spent, but trying to keep it positive. Got 5:23, but was slowing at the end as shown by my 5:30 final .5. My stomach was not pleased with the GU and it was super jacked from all the coughing I have been doing. Finished with a very slow and cough filled 1/2 mile. (Kinvara Silver 311.75) #Ihadawatch #supatired #coughallnightandday #CircleofSuperheroes #lookingforasponsorfromGreatValue #hitinthefacebyaSuperfly

Week was not too shabby. Workouts were tough and helped me push a bit.

Goals for next week: still looking to get better and have all the energy I want - and none of the cough. Tempo will be moved to a later date than Tuesday per request of all members of the Circle.

AM - 7 Lutheran/AC.  Legs are a little sore and nothing zippy about them.  Hopefully a few days of easy running will take it out of them and I can get the workouts I want done this week.  Still coughing like a beast.  (Free 887.2)

afternoon - 8 Parkway.  Nice afternoon run by myself.  Still some soreness going on, but it is slowly working its way out.  I would much rather trade it haning out and get rid of my cough; it has been horrid the past couple days.  (Kinvara Lime 405)

AM - 7 Lutheran/AC.  Nice morning out, but I am just spent.  I was up coughing all night and wanted to get up earlier and get a few more miles in, but needed that extra half hour.  Got more medicine from the doc today, so hopefully it can clear up my cough and ear infection.  Need to get up around 100 this week, but being sick is making it tough.  (Kinvara White 93)

afternoon - 7 2xDI/2450.  Ran the warm and cool with the team around their 1600 time trial and then added on 2450 as they lifted.  Just trying to get some miles in and trying to get feeling better.  (Landreth black 1052.95)

AM - 7 Lutheran/AC.  Got the full Lutheran in (instead of the 3 and laps) because I actually got decent sleep last night and had a little more pep in my legs this morning.  I will probably need to do my tempo this afternoon instead of tomorrow morning because of some things, so I will plan on running with the top boys today if I feel well enough.  (Boston 1061.25)

AM - 7 Lutheran/AC.  Not nearly as jacked as I thought I might be... Actually felt pretty good.  The harder run yesterday helped loosen up my legs (except this lingering tightness in the hammies that keeps wanting to give me big issues).  (HyperSpeed 449)

AM - 7 Lutheran/AC.  Started off tight again, but it worked out quickly and I had a good run.  (HyperSpeed2 423)

AM - 21 Marathon tempo loop (I think that is what Clyde calls it). Clyde had the good idea of a solid 21 instead of trying to dig out a harder tempo. That was good because the pace was enough to work without digging anything deep - which would have tough for all of us today I think. Good convo as always with The Circle and it was a good end to the week. Ave was 6:21 for the run. (Adios 145.5)

Glad to get my mileage in this week and run decent.

Goals for next week: freshen up the legs, taper a bit, finish getting rid of this cough and get my sinus/ear infection cleared up with a little more rest.

morning - 9 Lutheran/Harts/laps.  Ran a bit before practide and then warmed with the team and hit laps while they did their workout.  Finished up by pacing an Army guy to his 2 mile at just under 15:00 to hit some mark he needed.  Legs were a bit tight today so I rolled as the team lifted.  (Kinvara3 609)

AM - 15 Tempo Loop.  Well... I guess there are days like this.  Such a disappointing run.  Really wanted a good workout, but from the very first step I could tell something was off.  My breathing was all jacked, legs were bricks, and I just really felt blah.  I haven't had a workout this poor in over 2 years.  Times dropped above 6:00 and were just super ugly.  It was very hard to even keep running; while at the same time it was like, "Just go faster you idiot!"  Didn't even stop to regroup with the guys (even after they waited for who knows how long for me - sorry guys).  I just wanted to get done with running.  Hopefully I can bounce back; if not a solid 2:50 may be on the horizon.  So maddeningly frustrating.  (Kinvara White 108)

afternoon - 5 2xAC/laps.  Didn't feel much better this afternoon.  (Boston 1066.25)

AM - 7 Lutheran/AC.  Had Al beat up my legs a little last night and they feel a touch better.  Run wasn't great, but a step back toward normalcy.  (Stratus black 1059.95)

afternoon - 5.5 PV Tempo.  Ran an LT workout with Mia and ended up averaging just over 6:20 for 15 mins in a very tough wind, so I was proud of her; she did a great job.  (Hyper Speed2 429.75)

AM - 3 AC.  Got a little more sleep this morning and had an nice easy 3 for practice.  My ear infection may be breaking through... I hope.  My ear popped this morning and hurt so bad; it made me way dizzy and I about dropped.  But after a few minutes it felt better.  It still feels a bit plugged and has a little pain in it, but maybe it is on its way out (nice, since it has only been over a month and two rounds of antibiotics).  (Landreth blue 1066.9)

AM - 3 AC. Not really sleeping that great since I am not as exhausted with the taper. (Free 890.2)

afternoon - 4 Sanberg's. Team run over to the pond via Washington (some of the girls jumped in so us boys were kicked out). Finished up with 8xbarefoot striders. It was fun just running with the whole team and enjoying an easy run.. (Barefoot '14 10)(Kinvara lime 408)

AM - 14.5 DC. Riley C. joined The Circle for an early'ish run this morning. I was pretty spent from having been up since 2:30 (like I said, I just haven't been sleeping well with the lower miles; but I sure have been hungry). Anyway, we went the inner loop and then reversed it and hit it again extending into Bloomington Hills. Picked up the pace a touch and then had one quicker mile. Legs were really tight and knotty - maybe because I rolled them so hard yesterday afternoon.

DogTown 5K. 30:11

Then got home in time to get the family over to the DogTown races. Like last year, it felt wierd not to be running my hometown half, but everyone but Elin was signed up in the other races! I was able to run with Laney. We started off good and I prepped her a little about how she would have to have a good attitude and work hard to beat her time from the last 5K we ran together (the Turkey Trot), and she said she would really try. She is a lot of fun to run with and really works hard. We walked a little as she got a drink at the aid station at just over a mile. Then two other short times. But other than that, she was really pushing. I tried to distract her by telling stories and encouraging her, but she was felling a little sick and later said she thought she was going to puke. We ended up running just over 30 minutes (it would have been fun to break 30, but it was still like 4 or 5 minutes better than last time - and she will get there soon enough). It was also fun to see everyone else racing. We saw Ally twice on her 9K course and Rylee and Pyper twice also. I was proud of both of them. Pyper isn't in very good shape, but is super competitive and ran tough - next year, we'll get her with middle school XC team and she will really blossom into something special. And Rylee really is on her way there already. I told her she needed to know the course because she might be able to win the ladies race. And sure enough, a few minutes into the run, I could see her up in the lead with her friend. She was passed around mile 2 by Skylar Abel, but she held on strong and took second overall and first woman (not too shabby for a 12 year old). We aren't sure of her time because at the awards, they announced some of the guys behind her in the 18:00's, but said she was in the 19:00's, so...? (I don't think raceday timing does that great of a job, and they are always slow to get results on the web too.). She did great though and a 5K pr; and she was pretty happy that she beat Lily a girl that she has raced often, but always beaten her (she is a very good runner, but I told Ry that as she ran more and as the races got longer she would start beating her soon).

After cheering for Allyson to finish, I ran to meet the HS team doing the half. Cheered on Aaron M. And Ben V. And then got Abel as he was battling for 3rd. Paced him for two very solid miles and got him set up to take 3rd and slipped back to Byron who wasn't far back, and helped him for another good mile. Then cheered for James and the rest of the kidsi and paced Mia for the last two. Made for a fun morning with so many kids, family and friends running well. (Ronin 323)

Not how I would really hope to start off my taper and be feeling getting ready for a marathon, but the week is over.

Goals for next week: number 1) stay positive, about how I am feeling, about how I will do in the race, etc... 2) execute. 3) have fun doing it!

AM - 3 AC.  Just stretching out the legs with the team.  Needed it too.  Although I thought I would feel good today, my left quads were just really bugging.  Stretched out decent throughout the run though.  (Kinvara white 111)

afternoon - 3 HotNails.  Just an easy run with the team - maybe a little quicker than usual, but it was nice to go just a touch quicker.  (Oregon 748.75)

AM - 13.25 Tempo Loop.  Hit the old tempo loop (without the Stucki Farms extension) for a five miler.  Felt much better than last week, and went 5:22, :34, :39, :40, :34.  Just wish I had another month to get back into shape... but it is what it is.  When the workout finished, it was kind of weird.  I was just like, "I guess that is it."  A lot of hard work and training and sickness.  Hopefully it can come together and I can do decent for what I have this weekend.  (HyperSpeed 2 443)

AM - 3 AC.  Got up a little earlier and did a round of yoga to try and work out the hips and hammies/glutes (and even quads).  It helped a ton and my legs felt way better.  I should have taken the time to do that a week ago and a few times in between then and now... but oh well.  After the run, I spent 15 more minutes on yoga to keep it loose.  Weight was a solid 147 when I woke up this morning (right in the range of where I want it for the race - 146-148.  (Kinvara3 612)

afternoon - 3 laps.  Just got some laps in before practice.  (Stratus black 1062.95)

AM - 6 PV/AC.  Ran over to school and then regular morning run.  Felt good this morning.  Come together... Last weigh in, at 147 again; pleased with that.  (Kinvara white 117)

morning - 5 Canal trail. Ran from the hotel with The Circle on this cool dirt trail on the sides of a canal down in Phoenix. Things are feeling good and hopefully I am in decent enough shape to do well... I mean, I AM in decent enough shape to do well! (Kinvara lime 413)

Phoenix Marathon     2:30:24

Curse this long course; you cost me my 4 marathon sub 2:30 streak! All things considered though, I am decently pleased. It was such a different experience than last year with rain instead of heat; and wind, wind, wind in every direction; and mostly... running with Logan instead of being solo for 23. I really tried to dig out the last 4 or so knowing that I was going to be very close to sub 2:30, but I just haven't had the workouts in the last 7 weeks since I've been sick to get there and finish like I would have wanted. It makes me antsy to run another one soonish since I am finally starting to feel better, but I'll take some time to recover now. Don't know my exact time, because I was pretty out of it at the finish, so I'll come back and edit that and add in a much more detailed report later. Bummed that Ally's fever never broke and that she was super sick all week and couldn't run, but I'm sure it was the smartest choice. (Adios 172.5)

Got to the start with The Circle and just chilled up by the gun range trying to stay out of the occasional drizzles and always present wind.  After listening to an annoying announcer talk about America and our country (!) we went and got ready.  Ran down the road a little and threw in a couple striders to test the legs out.  As we waited at the start, the rains picked up significantly and would stay pretty wet for the first 5 miles or so and then on and off throughout the race, but it was the wind that made the statement.  It was pretty much against us the whole time; not huge, but strong and always there.  1-5:36, started off with a pack of about 15, but it had dissolved through the first mile or so.  2-5:27, pretty much Logan and I finishing the downhill.  3-5:34, we pick off a couple stragglers that shouldn't have started so quickly.  4-5:32, it was kind of fun watching the race develop up front.  5-5:47, up the first section of the longest hill of the course.  +13 seconds here (The course always measures long, so I reset the watch at 5 with the mile markers).  6-5:54, took the hill easy.  It was fun thinking about the circumstances of last year and how they were so different this year running with Logan.  7-5:34, we took the downhill much more conservative than I did last year.  In retrospect... would it have been better to push out a couple quicker miles here?  Thinking back - yes, about 25 seconds worth between these few miles!  But I really took today conservative because I didn't know how long I would last out there.  I truly hadn't had a decent workout since back before the St. George Half, and I wasn't so sure what my body would have in it.  8-5:28, still moving along the downhill out of the neighborhood.  9-5:32, back up the short gentle grade toward another neighborhood.  A couple guys come back in sight here.  10-5:30, again, could have used this little downhill to gain a second or two.  11-5:30, I didn't want to stress here, but Logan seemed like he wanted to pull away and I was pretty much maxed.  Throughout the race, I don't think I could have gone much quicker than this pace.  So I guess it was good that I didn't push more because it would have cost me significantly later.  +22 seconds (this section had the biggest time difference last year too, because of the turns I am sure).  12-5:31, continuing to see guys up ahead and wanting to go get them, but trying to be patient.  13-5:40, a little slower because of the small hill up the underpass.  Went through the half in 1:13:58, much slower than last year (low 1:12).  14-5:33, still moving along the straights.  15-5:35, told Logan a couple times how nice it was to have someone with me this year.  16-5:30, the girls never came out and cheered us.  That was kind of weird to me.  17-5:37,  with the longer straights, I really don't remember too much about these middle miles other than I was getting tired and Logan kept moving away at the aid stations and so I had to work hard to get back up to him knowing that I had to keep with him another mile... another mile... another mile.  18-5:41, more miles, more wind.  19-5:43, Logan left me for good after this aid station.  I pretty much resigned myself to finish behind him at this point.  20-5:51, somewhere in this mile Logan came back to me (obviously not because I had some big push).  +8 seconds over the last 9 miles.  21-5:45, as I passed Logan, he didn't come with me and that suprised me a bit.  22-5:54, as we were now in heavy half traffic, I didn't notice the Limey (guy wearing lime green) that suddenly popped out of the crowd in front of me.  I had been gaining on Clyde for awhile, but just couldn't finish the gap - got it down to maybe 20-30 seconds, but this guy gave me new hope to get someone.  23-5:58, was trying to push to get the Limey, but not a lot of energy there.  Told myself I would give a big push at 24.  24-6:04, apparently so did Limey.  At 24 he suddenly took off and I figured... ah well.  25-6:01, in survival mode.  26-5:58, knew that the last few miles had cost me my sub 2:30 and that was kind of a bummer, but I was still trying to work whatever I had.  .2-5:41 pace.  Pushed hard in and watched the clock tick to 2:30 and beyond.

Again... not too shabby, just wish I had a few more weeks to train once I finally got feeling better this week.  Tried taking a shot block here and there to keep my energy levels up and I think that helped me hold on.  Also was able to place bottles throughout the course and that was huge to have my gu/water mix.  This race treated us so well.  The race director was just ready to help out with anything...  And it was a fun trip with The Circle and our wives. 

afternoon - 2 DI. Just ran the cool with the team and then 20 minutes on the elliptical. Really didn't feel too bad at all. Not that I want to go hammer something, but it was nice to be able to walk today. I think I was more sore from the drive than the run. (F50 632)

AM - 25 minutes on the elliptical.

afternoon - 5 Icehouse. A little trail run up the trail of death. Not too many casualties and we had a good run. (Stratus black 1067.95)

AM - 3 AC. A little quicker this morning to push the girls on their tempo. Felt great.

afternoon - 4 2xDI. Just warmed and cooled with the team. 25 minutes on the elliptical again.

AM - 3 AC. Still feeling pretty good. Enjoying e mornings that are a little warmer, but just a bit of a chill to them too. (Landreth blue 1069.9)

afternoon - 5 Sandberg's. A little more tired this morning, but once we got going I forgot about it. Saw how "athletic" Byron really is, and saw Nick about clock himself in the head with a rock! (Oregon 753.75)

AM - 5 Harts/AC.  Got to practice a little early to get a little more in since ther is a track meet today.  And had a decent run.  (Kinvara3 615)

mid-morning - 9 Prospector. After sleeping in and then some cleaning, I got out later and hit the trails in the sun. Enjoyed the run, the solitude and the trail. Wish I could have gone 20 out there today. (VertK 275)

A decent recovery week. Probably the best I have ever felt after a marathon. For one, it wasn't a downhill burner to toast the legs. And second, I wasn't in shape to go to crazy at the race, so it was a more consistent effort. I would like to think that second one means that I could have done much more had I had a good spring of training... And so when the body is ready, I would like to get going for something; although I don't know what.

Goals for next week: continue the recovery both physically and mentally. And enjoy my Spring Break!

morning - 6 2xAC. Warm/cool with the team and some laps during their workout. Weights after and the 10 mins of eltical. (F50 644)

afternoon - 5 North Desert. Went under the freeway and just ran around on the trails up there. (Ronin 333)

morning - 12 Fields. Good run with the boys today out into the Fields. Did 20 minutes of progression tempo and I felt surprisingly good (for the first 15, then a bit tired). Had to extend around by Boulevard to get our mileage where we needed. Got home and did Post-Run yoga. (Kinvara white 129)

morning - 4 Starbucks. Recovery day for the team and then weights. Finished up with 20 mins of elliptical. ()

afternoon - 4 Ball Fields. Ran over to the baseball fields and ran 3 miles on the grass (but not barefoot). Got back home and hiked Shinob Kibe with my girls. (Zero 289.75)

morning - 6 2xAC. Warm/cool with the team and laps in between while they did their workout. Finished up with my first set of plyos in a very long time. Will probably feel them tomorrow. (Kinvara3 623)

afternoon - 5.25 Hell's Hole. Yesterday while hiking Shinob Kibe, I noticed that they are working on connecting Hell's Hole to the Sullivan Park, which would connect probably 20 miles of trail along the river (maybe not that much, but I bet that is pretty close). So today I went down there and ran part of it - it is still closed and under construction, but it was fun to run on the dirt and check out where it is going. I then sat there and just thought about life and stuff going on for about a couple hours - which was nice to clear the mind a little, but bad for the head as I got eaten alive by gnats. (Kinvara 942.15)

morning - 9.5 Old Man Hills. 3 sets: 800,400,200. Pretty toug for an old man, but by the last 800 I was right up on the second group. However, everyone was toasting me on the 400's and 200's. Not running sore from the plyos and lifting this week, but sore to the touch and a bit tired. Good to get going a little more this week though. (Stratus black 1077.45)

afternoon - 5 North Desert. Out in a little more heat and sun than earlier in the week. Took it pretty easy and slow. Also, had a Warbeast sighting up on the Dirt Mile. (Landreth blue 1074.9)

morning - 14.5 Zen/Bear Claw Poppy. The Circle and Steven answered the call for a trail run today. I knew this mileage and these trails would kill me by the end... and I was right - spent from mile 10 on. But a fun run with the boys. (VertK 289.5)

Week wasn't my greatest of all time, but the running wasn't too shabby. A step closer to getting back to real running. I think the recovery - physically and mentally - from racing, especially marathoning, is my least favorite thing about running. It really messes with my body and my head.

Goals for next week: continue to recover. Maybe push a couple of the workouts with the team if my body is ready for it. Pray for good weather (no wind) for this week's meet at Hurricane.

AM - 6 4x1000. Ran with a couple of the girls that have to do their workouts in the morning. Had a short warm and then got into the workout. Goal was right around 4 and we near there, but kind of all over - I think it is a little tougher to hit a specific pace that isn't a normal one I go for... I just don't have the feel - the Hawk-o-meter - for it. Then cooled a little and joined up with the boys for plyos. (Boston 1072.25)

afternoon - 9 4x1600. DI warm and cool with some repeats with the boys. Hit the Sauce today for the first time and I felt okay about it. Wasn't sure how I would feel today, so I had conservative goals then picked it up as I felt pretty good even in a pretty strong wind (but it was about as favorable as could be at our track - straight from the west). 1-5:18, 2-:20, 3-:20, 4-:02. Felt petty good and just worked with some of the boys and then worked my way up on the last one. Weights after. (Kinvara silver 320.75)

AM - 3 AC.  Just three this morning because I was up a lot of the night with sick kiddos.  Yoga after was good.  (Free 893.2)

AM - 6 4x800's. Ran the workout with a few of the girls. Hit 2:50 throughout and it was a decent little run. (F50 644)

afternoon - 7.5 4x800's. DI warm/cool and some 800's at 2:20-2:25. Was pretty tough for an old slow guy, but nice to push. Helped Byron finish off his workout by running the last 4 of his final two 8's. (Hyper Speed2 450.5)

AM - 7 Lutheran/AC. Good run again. A little chilly the last couple mornings. (Ronin 335)

afternoon - 4 GS. Just an easy 4 up into Green Springs. Then busy taking care of track crap. (Oregon 757.75)

AM - 14 PV/AC/Lutheran/AC. Just kind of all over today trying to get a bit of mileage since the weekend will be junky with running. (?)

PM - 3 home. Ran home from school after we got home from the meet. Even though I was beat, it was nice to be out running late in the evening. (Landreth blue 1077.9)

AM - 6 PV. Ran to school via the Parkway and Warm Springs. Nice little run before the meet. (?)

Planned on running home after the meet. But we got home later than I wanted because Hurricane is always slow, especially when they are trying some uniform junk that delays the last race by 1/2 hour. But the rest of the week was pretty decent with some speed and ehh mileage.

Goals for next week: it is the biggest, most heinous week of the year... PV Invite. So whatever will be will be - just make it through alive.

AM - 6 laps.  Ran about a mile to warm up, then ran 4x1000 with some of the girls.  They did solid and hit their times right around 4:00.  It is a nice warm up to the week pace and even though I was dead tired, it go the legs moving.  Ended with a couple more miles on the track at a decent clip for a cool.  (Kinvara White 135)

afternoon - 9 4x1600.  DI warm/cool as usual and 4x1600 for the workout.  Felt like it might not be a good day, but ended up being one of the best track workouts I have had since college.  Took it conservative at first, but noticed that I felt pretty decent and moved ahead of the 2nd group with 800 and finished at 5:08.  Took the 2nd one out a little quicker and finished solid at 5:02.  Then started the 3rd and felt maybe as good as I ever have running and just seemed to float along the track.  Even had to hold myself back knowing that I had one more and finished at 4:53.  The fourth didn't start quite as good or feel quite as good, but really even though it was hard, I wasn't killing anything and I ran a smooth 4:54.  Pretty pleased with it... Good way to start off a way too busy week.  (Adios 181.5)

AM - 10.25 Clyde's. Nice run with Logan. A bit chilly by the river as I almost froze my hands. (Kinvara lime 423.25)

afternoon - 7 Foremaster. Much warmer run. Enjoyed a good run with mostly Abel and Colton after dropping off the younger guys. Finished up with 8xbarefoot striders. Not too beat up from yesterday. (Kinvara Silver 326.75)(Barefoot '13 12)

AM - 6 laps as the team did their workout.

Nothing in the after as I prepped for the meet this weekend.

AM - 7

afternoon - 4

0 - I hate a zero. But after being wiped out from the meet, I needed to sleep. Then after being wiped out from another very long (but super successful) day at the track meet, I had nothing in me for even a run around the block. So zip it was.

I survived the week.

Goals for next week: more miles.

AM - 6 track. 4x1000 with a couple of the girls with some warm and cool at a good solid Tinman pace. I like this workout with this pace for a Monday morning. It kind of gets the old legs moving for the week without killing me. (Ronin 341)

afternoon - 4x1600. DI/warm and cool as usual and weights after. The workout was solid; not as easy as last week, but probably better all around (although Abel beat me each time today!). Went 4:57, :58, :57, :56. Not too shabby, 4 sub 5's. I'll take 'em. I kept finding it interesting that I was telling myself the same thing I would be yelling to the kids about keeping up, not letting a gap develop, pushing a section and pushing mentally. (Rocket 724.75)

AM - 5 DI/AC.  Had to get a little extra sleep and just got a few miles in this morning.  No afternoon because of a track meet.  (Landreth blue 1085.9)

AM - 7 Lutheran/AC.  Nice morning run.  Felt pretty decent.  (Boston 1079.25)

afternoon - 8.5 GS.  Didn't plan on running the team's workout today... but it was super windy, so I changed their track workout to a fartlek with the wind down the hill.  It was a very fast push with all the help and we were all beat by the end.  Weights after.  (Mana 590.5)

AM - 7 Lutheran/AC.  Another nice run; legs held up decent from the harder push yesterday.  Pretty chilly today with ice on the windshield when I left.  (Free 907.2)

afternoon - 4.5 Nisson's.  I guess I should change the name of this loop - the kids called it Fire Station, so that fits fine since there is no Nisson's anymore.  (Connect 707.5)

AM - 7.5 Lutheran/AC.  Had enough time to throw in a little of an extension.  Only run for the day.  Some frustration with my team is building up.  (Kinvara3 630.5)

Early AM - 12 Target loop. Couldn't sleep, so I finally just went out for a run a little after 1:00am. Run wasn't bad at all. Thought about different things including the idea that if I wasn't so tied down with track, I wouldn't mind pushing a strong 10k cycle out and see what I could do there. But that won't happen, so I'll just keep on doing what I am doing. (Kinvara silver 338.75)

Just another week of the grind.

Goals for next week: really no goals. Just enjoy my running when I am doing it. It will be interesting to see what I can get out of the old legs in the 1600 on the track on Tuesday.

AM - 7 laps. Team was doing their workout this morning, so I just ran laps and tried to encourage them, (Stratus black 1084.45)

afternoon - 6 Washington. Into the church and 8xbarefoot striders. Hit 1 more with Py at home. Warmed up a bit today. (Barefoot '14 13)(Connect 711.5)

AM - 11 Hospital/AC. No one at Clyde's this morning, so I went to school and got a decent run in (but slow to start) followed up with the team run. (Kinvrara white 149.5)

afternoon - 5 PV. Ran around a bit trying to warm up and run the meet. It is a fun meet - I kind of compare it to track kids playing track (our new blogging friend Cassidimus knows what I am talking about). I have been having a few good workouts lately, but the next level of speed in a 1600 race is a little scary. Went out strong and didn't even look at the watch. Wanted to try and drag a little out of Logan - 1:07. Trevor took the lead on the backstretch of the 2nd lap, but kind of slowed. Went through two in 2:18. Trevor had gapped me a little and the gap grew in the third. It was a pretty lame lap and Logan was gaining - I could tell 'cause his team was cheering a lot louder. I think we came through 3 around 3:32. Logan was passing, so I fought a little to hold him on the corner, but after he came by I just let him go. Then after about 5-10 secs I thought I should go and try to catch him. So I gave a good push heading into the final 200 and found some speed and went by with a good finish closing on Trevor to a 4:41. Kind of surprised myself... Now I wish I would have just stuck with Trevor a little more and gone sub 4:40. Cooled a bit after.

AM - 7 laps/AC.  Ran some laps as the girls did their workout.  Then caught up with the boys for a bit.  A bit of a cough and blah from the race yesterday.  (Kinvara3 637.5)

afternoon - 6 2xDI/laps.  Warm/cool with the team and a few laps while they burned a workout.  Weights after.  (HyperSpeed 459)

AM - 6 PV/AC.  A little slow getting going this morning.  Was planning on barefooting it, but after 2 laps, my feet were so frozen that I bagged that and just ran around until the team got there and did the normal AC.  (Barefoot '14 13.5)(Kinvara 964.65)

afternoon - 5 PVMS.  Easy run around the school area; just enjoying running in the middle of the road.  Had to wear the same shoes since I was planning on running barefoot this morning.  (Kinvara 969.65)

AM - 7 Lutheran/AC.  Usual stuff.  Only run for the day, with track meet later.  Allergies are really kicking my butt.  (Kinvara silver 345.75)

AM - 10.5 Junction. Out and back to the Junction. Tried to pick up the pace a little more than I have been running. Not a tempo or anything, just faster. No watch, so no pace. But the effort was a bit stronger. (Ronin 351.5)

Week was a decent one. Caught up a lot at school, ran a solid 1600 and had the mileage I wanted.

Goals for next week: I think I might take my mileage up just a little if I feel like it by the end of the week.

AM - 10 laps. Just ran a bunch of laps plus Pizza warm/cool as the team did their workout. Did some parts quicker as I jumped in here and there to help out a bit. (Shoe?)

afternoon - 3 Vegas. Ran 3 while we were down in Vegas to Wet 'n Wild for Senior Sluff. It was a fun day. (715.5)

AM - 7 Lutheran/AC. Usual morning. Just a little extra sun from yesterday led to a little tightness today. (Stratus black 1091.45)

afternoon - 6 Coe. Did some speed stuff with a DI warm/cool. I am not as quick as those young guys. (Oregon 769.75)

AM - 7.5 Lutheran/AC.  Didn't run fast, but just enough to get in an extra 1/2 mile before practice.  (Free 914.7)

AM - 7 Lutheran/AC. Definitely not quick enough to get any extra this morning! (F50 651)

morning - 8 track/home. Ran the workout with the girls today and then home. Body and brain were just off today because of allergies. (HyperSpeed 2 458.5)

afternoon - 7 Lower Grapevine. Dragged myself out this afternoon after working on the pool all day. Got up to the turn around at Grapevine and decided to go up Highland. On top I found that the mt. Bikers had cut out a new trail around the top of the hill. So I jumped on it and really enjoyed the short little loop; then brought it home. (Kinvara 966.65)

morning - 13.5 Prospector. The boys wanted to get together on this trail for their long run this morning. So it was fun to be able to join them. The greatness of this trail was able to overcome my deadness - allergies are going to be the end of me. Finished our ten with a good push for 1.5 miles. Then got two more with Ry, one with Py and even a half with Elin (who at just shy of four could probably beat a lot of people). (VertK 303)

Didn't really get the increase in mileage I wanted this week. But during the week, I really didn't feel like it anyway.

Goals for next week: probably about the same. I have been flirting with the idea of a amping things up a bit... Maybe someday soon.

morning - 8 laps. Ran Harts warm/cool and a bunch of laps - some at pretty decent paces. 20 minutes of elliptical as the team lifted. Wore my old Bostons today for the big race - way to go Meb, way to go James! (Boston 1087.25)

afternoon - 8 City Wells. More Boston shout-outs: ran in the flag shorts! and on James's favorite run. This weekend has gotten me ready to make the corner to training - stoked about Boston, enjoyed the summer esque run this afternoon (even jumped in the pool after) and watched Jericho Mile last night (which is a pretty good show for an old crapper!). Now if I can just hold this excitement through the end of the school year. (Kinvara white 157.5)

AM - 7 Lutheran/AC. I've never had allergies like this. I have headaches, no energy, constant nose and throat itching and more. (Kinvara silver 352.75)

afternoon - 5 laps. Warm/cool with the team and some laps. No energy to do anything more. Wind was vicious today and that wasn't good news for me. (Ronin 356.5)

AM - 7 Lutheran/AC. Blah...blah. Just really yuck with allergies and no energy at all. (Connect 722.5)

afternoon - 8 Fields. Pretty much more of the same, but we had a crappy, but turned out to be fun, detour into the river. One more mile with Pyper with some fartleks thrown in. (Kinvara lime 430.5)

AM - 7 Lutheran/AC. Just another morning run. No run this afternoon - track meet. (Shoe?)

AM - 3 AC. Tried to grab just a little more sleep with the drive coming today. (Free 917.7)

evening - 5 SLC. Ran with the team on the trails at Dimple Dell gully. Threw in a couple fartleks and the boys threw down on me. (Kinvara white 171.5)

all day - 9 Davis. Just warmed and cooled with boys before and after their races. (Kinvara white 166.5)

The week was just busy.

Goals for next week: it is just going to get busier. Mileage? Just try and enjoy some running between all busyness.

AM - 7 Lutheran/AC. Another usual morning. I don't think this week could get any busier (but that isn't a challenge!). So who knows what will end up happening with any if my running. No run this afternoon - track meet. (Kinvara silver 359.75)

AM - 7 Lutheran/AC.  Usual run.  Nothing this afternoon because of a JV meet up in CV.

AM - 7 Lutheran/AC.  Usual morning run with nothing this afternoon because of the MS track meet.  But it went well.

AM - 7 Lutheran/AC.  Usual morning run.  Nothing this afternoon with church stuff.

AM - 8 Parkway/Washington.  Ran from home this morning as I was headed over to Ally's graduation.  Nice little run to kick off a very busy day.  After graduation, went to Trevor's Temple stuff and then hit the road up to BYU.  

morning - 8 Provo.  Ran a warm with the 800 boys and then added a bit more on.  Had to hurry back to get to the 800 girls on time.  Really didn't want to run this morning, but once I got going it was a decent run.  (Kinvara3 645.5)

Week was pretty blah... but over!

Goals for next week: just make it through another one.  Shouldn't be as busy.

AM - 7 Lutheran/AC.  About done with this run for a few months.  Not too sad about that.  But I will miss the nicer temps in the moring.  

afternoon - 3 2xAC.  Just warm and cool with the team.  

AM - 7 AC/Lutheran.  Team came earlier, so I switched the order of my run.  Last mornign practice with the Seniors.  Sad stuff.  (Kinvara 973.65)

afternoon - 3 Sandberg's.  Just a very easy group run and a dip in the pond that was chilly and very enjoyable.  (Mana 593.5)

AM - 7 Hospital.  What are the odds that I remember my runs for the last week + as I try and catch up?  Probably pretty slim.  This has been perhaps the busiest time in my life... barely making it through and the running shows it.  But it will slow down soon and life will be enjoyable again.  Good run this morning.  Had a little zip in my legs and ran well.  (HyperSpreed 2 465.5)

AM - 7 Hospital.  Flipped it today.  Pretty cool out - mid 40's.  I'll take that in a month!  Ran the whole thing pretty quick and really pushed in the last 2 miles; it was fun to run faster again.  (Free 924.7)

afternoon - 3 AC. Didn't get a run in this morning after getting home way too late from Region track. So... Just an easy 3 this afternoon on an ice cream run. So glad this week is over. (?)

AM - 8 Big Parkway. Same loop I did a week or so ago, up the Parkway and then around to BV and back through Washington. Had a pretty solid pace throughout. Warmed up 3 at 6:30 ave. including the hill up the Parkway. Then did 4 at 5:39. I felt very good until the last 1 and I was getting fatigued. Pushed hard the last 1/2 to get it back under 5:40. Stopped and needed to puke big time, so the mile cool was pretty chill. Happy about it and going to use it as a little benchmark to get going again. (Kinvara3 653.5)

Swim - 10 mins a bit later in the afternoon.

Wasn't a great week at all. Two pretty weak weeks in a row, but at least I ran a little harder this week.

goals for next week: I really need to get going a bit more. So I'll do that.

AM - 7 Target.  Out and back this morning.  A bit chilly out and it was great.  I don't really like the F50's anymore.  They have worn really weird and make my feet have this crazy pronation.  (F50 658)

afternoon - 3 2xHarts.  Just a warm and cool.  (Kinvara white 174.5)

AM - 7 Hospital.  Top down.  Good run despite being a bit worn down.  Pretty windy for a morning.  (Stratus black 1098.45)

afternoon - 4 Lutheran.  Easy 3 with the team and then 8xbarefoot striders.  Like a nube, I burned the bottom of my feet on the turf.  I have a few blisters and they are pretty tender.  Mostly I was worried about Abel's feet (the rest of the team was smart enough to go on the grass).  But he says that his are okay.  (Barefoot '14 14.5)(Boston 1090.25)

AM - 7 Hospital.  Ran bottom up.  Feet felt a lot better this morning, but progressively got worse as I ran.  Beautiful morning, but I had little energy.  (Kinvara silver 366.75)

afternoon - 3 2xHarts.  Just a warm and cool.  Feet were a bit ahhh... after being on them all day.  So worn down and tired, in the afternoons especially.  What's the deal?  (Kinvara3 656.5)

AM - 7.5 Parkway/Washington.  Was able to run from home and then have a b-day breakfast with Pyper.  She is such an awesome girl.  And she doesn't even get too upset that I am never at her birthday since it is always at State Track (her fault for being born early!).  On the road up to Happy Valley in a few hours.  Feet a ton better this morning, but still way worn down.  (Kinvara white 182)

evening - 3 Lehi.  Easy 2 followed by 4x200's.  (Ronin 359.5)

morning - 12 Provo.  After battling for our tent spot at the State track meet, I ran up to 9th and south to State and a few more miles south toward Springville.  Had a pretty decent run and moved it pretty good without really pushing anything.  Finished with 2 more cool with Abel after the 1600.  (Kinvara Lime 443.25) 

0 - Bummed to take a zero.  My allergies have gone crazy up here; maybe the worst I have ever had.  I was up most of the night with effects; it wasn't fun.  So when I finally got to sleep I needed it.  Oh well...

Another blah week.  When will they end?  Soon hopefully.

Goals for next week: break the cycle.  I really would like to get moving the miles up and start working toward something, but I just can't seem to get into any sort of groove.

afternoon - 13.25 Fields.  Ran the loop through the Fields from school after a long day of volleyball (had played for about 3 hours straight by the time I got out).  Stopped off at the parks and drank and soaked the hat to try and keep cool.  Run was pretty decent for not really feeling good.  Still trying to recover from the allergy attack of the weekend and the little sleep from that night and Saturday night as well, so add that to the volleyball marathon and I was a bit tired.  But still beat the 7:00 guy pretty handily.  (Ronin 372.75)

afternoon - 10 River Run. Ran from the bottom up and added Foremaster at the hospital and around school to get it to ten. Felt the tiredness and a bit of tightness from yesterday. Not as quick today that is for sure. I am glad it isn't too hot and we are transitioning to summer a bit. (Connect 732.5)

AM - 8 Parkway Tempo.  Felt pretty tired and blah heading into this run, but I thought I might loosen up and snap out of it... I didn't.  Although I never killed myself to get going, the most I could really muster was Tinman pace and that's were I ended up for the 4 mile tempo section (6:02 ave. - 23 sec/mile slower than last time).  No biggy, but I would have like to run better.  But mileage is coming up and I'll get there by the time I need to be.  (It's not like I am starting from zero.)  (Mana 601.5)

AM - 8 Highland.  Just a nice last day of school run up onto Highland and the new trail there.  Enjoyed the sunrise and wished that the summer morning temps would be like this always (I'll even take 115 if the mornings could be in the 50's - shoot, I'll take the 60's).  Just taking it easy for the rest of the week is my plan so as to try and get some legs back in me.  (Kinvara white 190)

On another note - I have now completed my 15th year of teaching.  Theoretically this is the half-way mark, although I don't know if it will really be... who knows what the future holds.  I'll be 51 when I hit 30 years and although my girls will be all through school by then, I don't think financially retirement is in the cards then.  Maybe I'll go somewhere else in life, maybe not.  Why worry about it now?... If these next 15 go as quick as the first, it will be here much sooner than I could ever imagine.  I still remember walking into those halls of West Jordan Middle as a 21 year old kid thinking, "What the crap am I doing?" just like it was yesterday.  What an adventure it has been.

afternoon - 6 GS.  Easy recovery run up to the top of Green Springs.  (Stratus black 1104.45)

AM - 8 City Wells. I love running in southern Utah... It is the most beautiful place inthe world. Enjoyed an amazing morning up in the desert this morning. And it is nice to be getting back I to shape a little. (Oregon 777.75)

afternoon - 5 ND. Ran up to the North Desert. Always just a nice easy afternoon run. (Landreth blue 1090.9)

AM - 10.5 Junction. Some commitments kept my mileage down this morning which was good because I wanted to go more but was tired from the week and shouldn't have done any more this week. A good run with an amazing sunrise. (Kinvara lime 453.75)

Best week I've had in a long time. But it will be nice to get in shape someday.

Goals for next week: mileage around 80 if I feel okay.

AM - 15 Highland/CC. Beautiful Memorial Day run commemorated with the American flag shorts. Love this country, love our freedoms, and love those who sacrificed their lives to give us them. (Kinvara white 205)

AM - 6 Pine Valley. This run has the combo of why I love/hate trail running. The boys wanted to get a few more runs before they head out on their missions, so this morning we went up PV from the Oak Grove side. It is a brutal run/hike climbing like 5000 feet inthe 3 miles, which means it is mostly hiking. But it is so beautiful up there. Even with a bit of dust and smoke in the air, you can see everything for 180+ degrees; basically all of Washington County and down to e Grand Canyon. The run down was fun but treacherous and my legs were wasted. Just over 2 hours up and down. Stopped at the stream for a quick wash off. And I was the only one with the guts to get in. (VertK 309)

noon - 8 City Wells. Quick turn around, but I wanted to get a couple more miles in and it is hot today. Full summer afternoon run mode with hat, water bottle, desert run and a stop at the parkway fountain to soak the hat. (Free 932.7)

morning - 8 Parkway. Out just a little later since Elin was/is sick and I waited for Al to finish up her run. Left my watch in Krenny's car yesterday after the run, Ally's wasn't charged and I couldn't even find my stopwatch, so I really don't have a clue of the time on the tempo this morning, but it got me pretty tired and I wanted to throw up at the end, so I think it was decent. I usually have a pretty decent idea of pace, but my Hawk-o-meter is off when I am tired or sore and today I was a bit sore from the mountain run yesterday... But out on a limb, I would say 5:45 pace. I don't know, could have been worse, but at least I did it. And I saw a folding camp chair fall out of an rv by Maverick, so I grabbed it and yelled, but he didn't see me. So I hid it in the bushes and went back and grabbed it - nice find. (HyperSpeed 2 473.5)

afternoon - 6 ND. Took the watch out (Krenny brought it over earlier) to measure my usual summer afternoon run. Glad I did because everything was a mile off (but on the good end!) 4 was actually 5... and so on. Pretty tired and beat up in the legs. (Landreth blue 1096.9)

AM - 10.75 Fields. Via Hell's Hole. I can't believe how sore my legs are from the mountain run. My quads are just toast. Today's run was very slow, but it was nice out in the Fields and along the river as I came back. So that was nice. (Kinvara silver 377.5)

afternoon - 6 ND. Another slow run up in. The North Desert. My legs may snap out of this eventually. (Boston 1096.25)

noon - 6 ND. Took the girls camping last night up to Black Rock and had a great time with horses and deer and all sorts of tree climbing. Anyway, sort of front loaded the week so I didn't need to run up there and got another slow six in when we got home. The higher mileage (yikes, 80 is high... After this Spring it is), the heat and the tired legs from Pine Valley have made this week's runs less than desirable. (F50 668)

AM - 18.25 Airport. Finally ran with a group today. It was more like the lost boys, since The Circle hasn't run together for so long. It was great to have Hayden (and Ashley) run with us too. The run was longer an quicker than I was really ready for. Averaged 6:30 for the whole thing; just pretty consistent there for most of the run. Good end to the week. (Kinvara3 674.75)

A good building week.

Goals for next week: mileage will depend on how the body is feeling. Basically this week or next I will be around 90 with the other week holding as a kind of recovery. And XC starts! I'll state it here... A few teams have a shot for the state title - PV is absolutely one of them. Whomever works the hardest and stays healthy will come out with it. We have the opportunity to be really good this year.

AM - 11.5 Parkway/Mav. What a crazy night... Everyone in my house was sick and puking all over each other - epic! Ran the Parkway with some extension before practice and then over to practice, the warm up and then a 30 minute run and home. Never really felt great this morning. I probably have a touch of what Ry and Py had, but obviously not as bad as those sickos. Great first day of practice; now the challenge - keep as many as possible of the 65 that were there coming out, and hopefully snag a few more key people. (Barefoot '14 15)(Ronin 383.75)

noon - 6 ND. Short turn around, but I had a nap and the girls wanted to go swimming, so I told them they could before I went running or after and they chose after. So I took advantage of a light cloud cover and the not as hot day to get the run in. Stomach still off a bit. (Landreth blue 1102.9)

AM - 10.5 BV/Tortoise Fence. Just a slow easy run before practice. No reason to go any quicker. Then a decent 30 min run up into the desert for practice. First day of Kids Club; glad that's over. (Kinvara Lime 463.75)(barefoot '14 15.5)

afternoon - 30 min pool run. Just trying to make sure I don't do too much too quick as I bring my mileage back up, but I still need/want to do something. So there it is.

AM - Clyde's (tempo)/DogTown. 4 mile tempo with Logan this morning. And other than denting his car like a nube, it was a good morning and good starting tempo. Hit 5:45 ave for the 4. Lots of room for growth! Then 35 min with the team, covered 4.66, I hear, and that put us at the usual 7:30 average. (Barefoot '14 16)(HyperSpeed 2 489.5)

afternoon - 4.5 Dirt Mile. Just didn't feel good all day - super tired and groggy and my stomach was just not sitting well. But I finally got out and decided to just stay only Dirt Mile so I could jet home (or walk) if necessary. The further I went the better I felt actually. But I decided to still cut it since I had run a lot this morning. (Boston 1100.5)

AM - 11.5 Highland/Grass. Pretty decent run up Highland all the way to the park and back before practice. The mornings are so great right now; I wish they would stay that way even when it warms up. Then barefooting on the grass. The city is turning our normal field into a cemetery, so that is a bummer. So instead we ran laps on a baseball field - more laps per mile, but goo grass. (Barefoot '14 20.5)(Connect 739.5)

afternoon - 6 ND. This sounds wierd, but I am getting too many miles and I kind of forgot how quick the miles add up. So I'll take the afternoon off tomorrow and hit the pool if I feel like it. And the temps aren't too bad and that helps things too - 100 isn't nearly as hot as 105, and 105 is nothing like 110, and then 115; a bit too warm there. (Stratus black 1110.45)

AM - 12.5 DogTown/Fields. Started off very slow for the morning - barely beating the 9 min guy for the first two. Not hurting or anything, just slow and sleepy. But toured the town and just enjoyed it. Then got down to practice where we ran 40 mins (that actually turned into 44) with a strong finish and listened to Trevor bawl about high school. (Kinvara white 217.5)

AM - 19 Fields. Logan and started off at my house and tied in with Steven, Haydn and Aaron down at Sullivan Park. then we hit into Clyde out in the Fields. Not enough zip in the legs for a tempo or anything. Just kind of a decent pace throughout. Hit 6:40 for the first 17, the Logan and I chilled/struggled back up the hill to my house to finish it off. Felt better throughout tha. Last week, but like I said not a lot of pep in the legs. It will come though. These have have been a few good building weeks in a row. (Kinvara silver 396.5)

Mileage kinda climbed on me even with two afternoons off. I guess it is a good thing, since I made it through the week and feel pretty decent.

Goals for next week: Make sure I keep the mileage between 85-90, so as to not climb too high too fast. Looks like a two workout week, so we'll see how that goes.

AM 14.5 Hell's Hole/Dirt Mile. Ran a bit down in Hell's Hole this morning. Checked ou the progress on the new trail - it is coming along very well; it is all ready to be paved and will be awesome, but then the two sides just don't connect. They are still about 200 meters from actually finishing it, and no work has been done on that part. Then got up to practice and we ran 40 minutes with 10 at steady-state pace (basically the idea of Tinman Tempo). A good enough morning that I won't do an afternoon. (Barefoot '14 21)(Kinvara3 688.75)

AM - 15 Clyde's. Hit the short tempo loop with Logan again. Although I felt surprisingly flat and unmovtivated (thoughts that I had to battle the whole tempo), it ended up being a decent 4.5 miles. Hit an ave of 5:39 and actually had Logan in sight. So some improvement. Then for practice we had an easy 30 minutes followed by Kids Club. My watch died half way through practice so I am guesstimating 15 total for today. Ran in a new pair of Gel Lyte 33's. Haven't had a new pair of Asics for probably 3+ years. They used to be my fave and I still love my old Stratus and enjoy the Landreth. So I thought I would try something with them again. They were decent and I'll see how they break in. (Barefoot '14 21.5)(Lyte33 14.5)

afternoon - 4 Sanberg's. Met at PV with of the VBoys. After they helped me out away the hurdles and high jump mats, we had a nice and easy run to Sandberg's via DpgPound bottom-up. Nice run with the guys and dip in the pond. (Landreth blue 1106.9)

AM - 11.5 Middleton/Grass. Easy recovery run out and back into Middleton and then barefoot on the grass for practice. Ran in the new Kinvara 5's. They felt pretty good. To me, a similar feel as the old ones. Hopefully running in some new shoes will help out a few of the aches and pains a bit. (Kinvara green 7)(Barefoot '14 26)

AM - 17 Clyde's/Grass. 5x3 mins with Clyde and Logan. Took a big gouge out of my foot yesterday evening when I stepped on a hammer, so that hurt quite a bit, but it went numb after a while. Paces were 5:20, :11, :07, :01, 4:58. Felt pretty good about things as I got going. Then over to practice where we went 3x6:00 on the grass. I forgot the feeling of trying to run a workout on the grass and could really feel the difference. Paces here were 5:45, :48, :38. (Everything had 3 minutes recovery today). Good workout for the team. Need to get everyone's camps and church things and stuff out of the way so the team can get working together. Only run for today as the miles kinda added up. (Kinvara green 24)

AM - 12.25 Parkway/Coral Canyon. Just an easy recovery day. Ran the Parkway with some extension into the new neighborhood. Then for practice we ran from Coral Canyon up onto Highkand and looped it around. (Kinvara Green 36.25)

AM - 22. I have no idea what to call this loop, so I'll wait until someone else names it. The Circle met up at Dc and ran through Bloomington Hills, Little Valley, and our tempo area out in the Fields and along the river trail. Pace was honest throughout and ended up at 6:37 for me even though I didn't have much at the end. Clyde and Logan hammered out the last two/three and I just plugged along, but still hit under 6:00 for the last bit. I was pretty spent on the run - especially since I had only planned on doing 15'ish - but Clyde made the rules today! (Kinvara Green 58.25). Updated: the name, The Mutha Loop (good work Logan).

Pretty good week. All of the miles except 4 were on singles, so that was about as recovery as it gets (taking the afternoon off).

Goals for next week: I've got Scout camp for the first of the week, so that's lame. I'll miss tempo and just try to get in what I can. Hopefully the week ends up solid.

AM - 12 Junction. Out to the junction and Coral Canyon early before head up to scout camp. Run was pretty good. (Kinvara Green 70.25)

afternoon - 12.25 Navajo Lake. Up to Navajo, and I ran over to Cascade Falls and then a bunch of miles on the Virgin River Rim Trail. Super pretty. I have never spent any time up here and it is just beautiful. The trail was fun and runnable, but very tough. If trail races were really like this and not on just made up trails up mountains, I think I would really get into them. (VertK 321.25)

AM - 14 Navajo. Went from Navajo down to Duck Creek and beyond and then back. It was basically all up hill into a hideous wind (that had blown the whole day yesterday and all night). Made it super tough and I was way slow. Of course the 9500 ft. made it tougher too! (Kinvara Green 84.25)

afternoon - 6 Navajo. I headed off the mountain today since Ally is taking off tomorrow. On the way back, I pulled off at some random dirt road and went out on it. It was way to close to lunch and my stomach was jacked. My legs were dead. And I was chaffing like a beast. So about a mile into it, I went Trevor-style(for just over 4 miles) and things got much better. It was pretty crazy and something I never thought I would do. Startled a huge buck about 5 feet off the trail resting under a tree - scared me to death. It was one of about 20 deer I saw the past 3 runs. (VertK 327.25)

AM - 14.5 Middleton/Grass. Good run into Middleton and then on the grass for practice. Couldn't go barefoot because of the cut in my foot is still giving me some problems. But it was a good relaxed run nonetheless. It was nice to be able to breathe and the temps were just absolutely awesome. (Kinvara Green 98.75)

PM - 5.5 Parkway. Didn't get out until later, but it was such amazing temps I could have gone for ever... Other than the fact that I have run over 60 miles in 3 days and am a bit tired. Front-loading the miles this week to give me a very easy end to the week. (F50 673.5)

AM - 16.5 Hell's Hole/Grass. I was just wiped out this morning from a stupid neighbor dog that barked all night. I don't mind barking in the day, but at night... And for 5 hours straight. Come on people, seriously, do something. But I got up and had an nice easy run along the river in Hell's Hole. Then ran over to practice with Ry and we did 4,5,6,5,4 of cruise intervals on the grass. It was a nice workout, and I was very pleased with the whole scene! (Lyte33 31)

AM - 15.25 Mall/Sullivan. Ran just out past the mall and back today. Then down to practice at Sullivan Park where we took the unfinished trail up Hell's Hole (that trail is going to the bee's knees when it is done - I was always thinking they needed to get finishing connecting the two parts, but they are actually putting in a foot bridge there. It will be awesome). Then we looped up around the Dam Rd. and extended just a little before finishing with a solid pace for 10 minutes including a nice little Indian run to keep the group together. Only thing that was bad was that we were missing a few key people. (Kinvara White 232.75)

afternoon - 6 ND. Didn't get much in - but I knew I wouldn't, so that's why I ran my week the way I did. Warming up again. (Landreth blue 1112.9)

Accomplished pretty much all I could today. So that was good.

Goals for next week: same sort of mileage with some workouts.

AM - 16.5 Parkway/Dirt Mile. Went out on the Parkway with lots of extensions. Right Achilles is still hurting a bit - not killer, but too much. Then over to practice (and back) with Ry where we ran 50 mins with 15 at Tinman. Working on team, team, team. (Barefoot '14 26.5)(kinvara3 704.75)

afternoon - 6 Highland via Grapevine. Pretty nice run. You know it is warm out, but when you take care of yourself the hardest part is actually getting out the door. (Oregon 783.75)

AM - 13.5 Clyde's Tempo. Ran Clyde's loop for our tempo with The Circle and then around a little at practice and club. First mile of the tempo was much quicker than the first two times (5:35, where it should be), but then I struggled to keep it there. The bigger weeks have added up and I am a bit tired. Ave. for 5 was 5:40. (Lyte33 44.5)

afternoon - 6 ND. Not a shabby run. Although it isn't as hot as it could/will be, I feel that I am handling the heat pretty well. (F50 679.5)

AM - 16 Hell's Hole/Grass. Pretty wiped out this morning, so I think I may take the afternoon off. We'll see. Super easy down into Hell's Hole and along the river across and up the Dam Rd. Then barefoot on the grass for 50+ minutes. Had good conversations with lots of different groups of runners today; that was nice. (Ronin 392.25)(Barefoot '14 34)

AM - 18.5 Middleton/Dino Tracks. Around 9 out and back into Middleton, then over to practice where we ran a 60 min run into the desert in Dino Tracks trail with a strong finish. Pretty good run and pretty tired now. (Barefoot '14 34.5)(Kinvara silver 414.5)

AM - 12 Parkway/Region Course. Slept in a little since I've got plenty of miles this week and just ran the Parkway. Over to practice at the Bloomington Hills North Park, we ran cruise intervals of 5x4:30 at 5:45 pace. Group had a little harder time staying together today and I think that is because we were missing a few people that would usually hold it together a little more - but everyone still put in solid efforts. (Hyper Speed 2 501.5)

AM - 26.25 Clyde's Marathon. Didn't get the message about the changed start time, so boys graciously came back and gabbed me - didn't matter much, because I wasn't up to their pace today and ran most of the long run by myself. Plan was to run a marathon - many asked us why... Our thinking, nothing replicates the last 10k of a marathon like the last 10k of a marathon. And since I do pretty decent at getting some mileage in, and have used this in the past, I was on board and plan on doing hopefully 2 more this macro-cycle. I pretty much got into 6:30 pace and just stayed there the whole run. Never felt great, never really to bad... just kind of did it. At 10k left I looked at my average (which was 6:26) and decided I was going to try and push to drop it - whatever it would be, fine; but drop it. I did pretty good for three, then up into Bloomington Hills I slipped a bit, so the last 1 1/2 I brought it back to end right at 6:26 sneaking it in under 2:49 by a few seconds. Finished with a little more because I like quarters, halves and even mileage (whatever, my own stupid thing). Ran in a new pair of Kinvara 5's (my first pair got traded in because of a defect). (Kinvara Green 26.25)

Happy about the week and today's run (even though it wasn't great, it was something decent). Got good mileage this week and almost all on singles. Feeling pretty healthy with just a bit if a twinge in my Achilles that acted up a bit on today's run.

Goals for next week: I am going to use it a bit of a recovery week. So mileage should be at 100'ish. And I would like a decent 5k on the 4th.

AM - 16.25 DogPound/Dirt Mile. Decent morning run with no real side effects do the big run Saturday other than the blister on my toe that just kind of rubbed throughout the run. Not the greatest tempo for the team today, but not too stressed about it. Pretty warm out already. Iced down the Achilles after. (Kinvara green 42)(Barefoot '14 35)

afternoon - 5 Grapevine. Truly hot today, but I made it through. Achilles has really spread into my ankle and made it a bit uncomfortable, so I'll keep working on that. (Connect 744.5)

AM - 12 Clyde's/grass. Tempo on Clyde's loop this morning. Wasn't really that great. I told the guys that I could feel the flatness from Saturday today and they agreed too. Started off 40 seconds slower than last week, so I told myself not to look at my watch again and to just run as best I could. Ended up with better miles on 2-5 (I guess, since the average came down), but was still only at 5:54 total after 5:39 (I think) last week. I was kind of bummed at myself though because I am sick of Clyde and Logan just killing me in workouts. Not that I am upset at them - they are both running strong and at is sweet - but it sucks to get killed every run together. So I was getting down on myself a bit. Then I thought back to how I was talking to the team about finding positives, so I tried to do that a bit. Overall, I am doing well on my running right now, mileage is way up, feeling mostly healthy, I am just going to commit to be a little braver on some of the workouts and not succumb to just falling back. Finished with a little on the grass and kids club. (Barefoot '14 36)(Lyte33 56.5)

afternoon - 6 ND. 6 hot ones up in the North Desert. Took all the way up to one step below full-heat mode today. Ice in soaked hat (which conveniently got some air conditioning holes in it after Twix, our new puppy, decided to chew on it this morning), of course ice-packed water bottle, and the reason I was a step below all out was shirt just half soaked (from hose run-off from soaking my head - have to save 1 more thing at least for when it is over 110 (108 just isn't hot enough). Big thunderheads out on the Strip (above Trumbull) and up on Cedar Mountain, but nothing coming our way. Watching the weather made me think of a lot of stories from wildfire fighting - good times that I don't miss at all! (Free 938.7)

AM - 11.25 Parkway/Grass. Not a great morning if you look at my pace, but it was just kind of a get out and run morning. It started with an amazing sunrise though. One of the greatest I have ever seen. (Barefoot '14 41.75)(Oregon 789.25)

afternoon - 6 ND. Hit the usual afternoon run inthe heat. I probably don't need to say it is hot anymore; it just always is. Had a great session of yoga this morning after a good one yesterday too. Hopefully I can loosen up a bit. (Kinvara 979.65)

AM - 16 Middleton/Grass. Ran pretty slow out into Middleton, but by mile 7 I found myself actually feeling good and starting to move. Then for practice I ran with the girls as they did 2 sets of short cruise intervals. It was a very good workout for those that were there and they did a very good job. Then ran home. (Barefoot '14 42.5)(Kinvara white 248.25)

Sandy Classic 5K 16:27

AM - 14 Sandy. Ran down to the race about 4.5 miles and then a little more warm up with Ry. The last time I ran this race was when I was just getting into running again, and I got thrown down on by a 15 or so year old kid. I advised him that he was pretty dang decent and should stick with this running thing. Luckily he turned out to be Kyle Perry, national champ for BYU, so I don't look too bad now! Anyway... The course was much different this time with a figure 8 kind of thing that had some rolling hills and a decent wind going on for a bit. Started off and let all the Youngbloods take off like usual. By mile 1 I had worked up through them all and was working on the lead pack of 3. Went through the mile at 5:12. I was much too comfortable for a 5K - that was the main reason for running this, trying to make myself hurt a bit. On the 2nd mile, we were working back in to the wind the whole time. I worked to get up to the lead group so I wouldn't have to break the wind on my own. When I finally caught them (on the parkway thing there by the mall), I was feeling decent and had a decision to make. I decided to sit with them for a minute and regain some strength before a push in the final mile. Unfortunately this slowed me down and I couldn't sit in there with them comfortably. And after clipping each of them a couple times and trying to find a good spot, I just decided it was better to break out and take over the race. Mile 2 was 5:27 on my watch (and a little far gps-wise). I think between trying to sit back for a few hundred meters and then the wind on my own, I lost about 15 seconds on this mile. Thinking back, I should have just flat blasted by them. In the third mile, we circled around the mall, so there was a little hilly climb on the south side of the mall and a little drop back to the parkway. I gave a couple quick glances to make sure I was okay and pushed pretty good. Didn't have a 3rd mile marker, but based on finish time (the course measure a good 5K distance of 3.15 on watch) was probably through mile 3 around 5:10'ish. Felt pretty good about it. Didn't really tap into a higher end gear like you need to to tear up a 5K, so hopefully this will get me ready for the next one in just over a week. Ran back and helped Rylee finish. She did well and kicked to 5th woman and 1st in her age. Then we ran back to Ally who ran well and took 4th in her age. The younger girls did well also - Pyper won the 1 mile race in a 6:30 or so (everything in the kids race was kind of messed up, so she was a bit frustrated). Some kids took an early turn, so they finished before her and took the glory out of her win! One of those was Laney. So she probably ran about a 3/4 mile and took 2nd there - getting out leaned by a boy at the end! After regrouping, I ran back up to the in-laws via Sego Lily. Lots of comments and looks for the flag shorts. (Rocket 2 87.75)

morning - 13 Wasatch. Did an out and back on Wasatch instead of the normal loop - just because it is pretty up there and I like running next to the mountains. Kind of a wierd run though. I slept in a bit because of the fireworks going all night up here (I have never heard fireworks go so long - from 9:00 to 11:45 straight with no breaks. Made for a pretty poor sleep). Finally got going and felt pretty good at first and even entertained the idea of making a bit of a tempo, but when I turned around at that park where Wasatch drops down to Draper I just was suddenly spent. No energy and just kind of limped in back in. I think it was mostly because I didn't treat yesterday right. In my mind it was kind of like yesterday was Saturday and I didn't prepare myself for another day of running. It was cool at that park though; someone put a huge American flag somehow suspended like a kite on wires from way up high on the rock ledges between to canyons and the wind was really stretching it way out high like it was just suspended and flying up there - looked cool. (Kinvara Green 55)

Week was okay I guess - nothing great, just kind of made it through it.

Goals for next week: might be up kind of wierd in that I probably won't get a double in Mon or Tues, so we'll see what that does to me mileage wise. Hopefully bounce back a bit from today's poor run with some fresher legs on Mon.

AM - Sandy. No real rhyme or reason to this run. Just wanted to get a longer one in since it will be my only run today. Started off going down Newcastle and down to Fort Union. Then up Creek Rd and over around Cottonwood Heights. then finished coming back up Wasatch and through Granite. At first I was pretty flat and had to really avoid looking at the watch to see only 1 mile go by. After about 7 or so, though, I just relaxed and tried to enjoy it a bit. (Kinvara White 266.25)

morning - 10.25 Wasatch. Did the same thing as Sat without the extras. Although I was wiped out from Lagoon yesterday and getting out a bit later, the run was pretty good. Last day of my recovery week - which stretched between the end of last week and the start of this week. Hopefully I'll end the week solid. (Kinvara Green 66.25)

morning - 11.5 Coral Canyon. Pretty unmotivated to run. But got out and just kind of went with it. It was nice not to have a watch on and just run - especially knowing that I wasn't going very quick. (Kinvara3 716.25)

afternoon - 7 ND. Hoped a storm would develop, but nothing. Still the clouds were very nice and a little breeze made the afternoon much nicer than other times. After a couple days of the achilles feeling decent, it has been poor today. (F50 686.5)

morning - 13 Middleton/Parkway. Kind of a guess on the distance. Slow dragging myself out again this morning, but once I got going a few rain drops slipped down and kind of got me pumped about being out and I just kept going. If we're lucky maybe we'll actually get a rain storm. (Ronin 405.25)

afternoon - 9 City Wells. Just an absolutely beautiful run. Timed the run to get in the rain that was attempting to develop. For almost the entire run up and back in the desert, there was a constant sprinkle going. Nothing crazy, but really cooled the temps and made the desert smell alive. Could have gone all day (slowly!). (Landreth Blue 1121.9)

AM - 12 Mustang Pass. Finally up early enough to watch a sunrise, and it was a beaut. Beautiful morning in the desert. Could have just hiked around all morning - hiked, because I am pretty tired. Got back and Ry had just started her run, so I jumped in with her for a little. (Stratus black 1120.45)

afternoon - 6 ND. Waited for a bit to see if any storms were going to develop' but nothing. So headed out on the usual. Not too killer hot though. (Boston 1106.75)

AM - 19.25 Quail. Glad the week of running is done. It seemed like every run this week was a chore, especially this morning. Had to drag myself out of bed after a strange dream that made it seem like I was never even asleep. The had to run on my own since the lads are out of town. I was supremely slow for the first five plus miles, but then was able to get to a normal pace. At least it is way pretty out by the lake. (Kinvara Silver 433.75)

Not my favorite week of running. But I got some runs in,

Goals for next week: get to some workouts and make running more enjoyable.

AM - Parkway/Dirt Mile. Back to the usual, which is good- I do better with routine. Ran about 6.5 before practice and then we did some tempo on the Dirt Mile. First ran 15 with the youngsters at a nice clip. Then jumped in for 13 with the top girls and got them going to where they should be. Then finished with a mile with the top guys. Still a lot of room for improvement, so hopefully we will get there. (Barefoot '14 42.75)(Lyte33 71.5)

afternoon - 6.25 DI/Starbucks. Hot afternoon run and then easy weights for the first time back in them in awhile. (Kinvara 985.9)

AM - 15.5 Tempo Loop. So hot and humid. And I really didn't feel like being there. But did it anyway. Started off better than the last few times and tried to just hang in there. I never felt to bad, just a lack of confidence added in with the tremendous loss of water had the times just slip throughout the 7 miles of tempo. Hit a little more warming and cooling with the team. (Hyper Speed 2 517)

Chelsi's Run 16:24

PM - 6 St. James. Got over to the race just a touch later than planned, but still bumped into the guys from the team that were running and did a 1 lap warm up (the course is two laps around a neighborhood). Although I actually really like this course (other than being short) and it is kind of fun to race later in the night (even though it makes it tough next morning), I really didn't feel like running. On the way over, I had to convince myself to not go home. Even while warming (interesting to say when it is 95 degrees), I wanted to just stop. Since there wasn't any competition, I decided to use it as an opportunity to run with some of my middle/lower Varsity-upper JV guys who were there and try and teach them to race a little better. So I didn't go out nearly as hard as in the past and went though the lap in 8:13. Then the guys had kind of fallen off, so I pushed a little more. Instead of fighting the crowds, I just stayed to the outside and didn't hit any tangents (which made for the extra .05, since the lap is 1.5). Ran decent and hit a 8:11 2nd lap even with kind of chilling in to the finish. Okay race for how I was feeling about running and life. I really wish they would treat this run more like a race and then maybe some competition would show and I could run a fast time. It was basically a 3 mile tempo - never left a comfort zone and didn't strain at all, which is bad because I need to start daring to go more, but good because I have been struggling so much lately on tempos. (Rocket 2 93.75)

AM - 13.25 Hell's Hole/Grass. So tired and worn down this morning. Not only did I get to sleep way late because of the race, my ankle hurt so bad that I couldn't sleep well. But dragged myself for a little before practice and then a bunch on the grass nice and easy (but with shoes on because of the achilles pain).

afternoon - 6 ND. Easy 6 into the desert after a day at the lake. I need a nap, but won't get one. (F50 692.5)

AM - 15.75 DogTown/Grass. Still pretty haggard in the morning, but better than yesterday. Ran around Washington and extended up the Parkway. Then over to practice and 4x6:00 cruisers. Sometimes things surprise. Started practice. Little bummed because so many kids are gone, but then it turned out to be the best workout of the year - too bad more members of the team weren't there to benefit from it. Ave paces for the sets were 5:57, :45(?), :39, :36. (Kinvara3 732)

afternoon - 6 DI/GS. Got in a little before practice and then up into GReen Springs. A little slow (but needed) despite the timely cloud cover that kept it around 104. Weights after and, of course, icing up the achilles and ankle. (Oregon 795.25)

morning - 16 Fields. Met out at Pine View Park for practice and we ran a nice loop out into Little Valley and around Stone Cliff and back. Then I finished by running home. Nice easy recovery pace. Actually felt decent this morning. I'm not a big pill taker, but I took some ibuprofen to take the edge off my achilles and take down some of the inflammation (probably should have been doing this awhile ago), and it helped a bit. Probably take the afternoon off - I think I've earned it this week. (Kinvara Green 81.25)

AM - 21 MTL. Good end of the week run with nothing crazy, just some decent running with Clyde and James. Felt pretty decent for the end of a long week. Probably couldn't have killed anything today, so after getting to Clyde's (about 7'ish) we picked it up to around maybe 6:30. (Kinvara White 287.25)

At times this week I wasn't too sure I would make it through in one piece, but ended up surviving. Most miles in a couple years.

Goals for next week: mileage around 110'ish, feel pretty decent on the tempo and get it going a little more, and push a bit more on the 10k (try and find that higher gear, it is there somewhere).

AM - 17 Parkway/Dirt Mile. Did and out and back on the Parkway in the reverse direction. Then did tempo with the groups on the Dirt Mile. Their paces are a nice warm up for the week for me. Started with around 20 at 7:15 and ended with 15 at around 6:05 a decent Tinman, but not stressful. Finally had the team kind of there today; that was nice. Temps were just quite nice today. I will take 75 in the summer anytime. (Hyper Speed 476)

afternoon - 6.5 DI/2450. Both had some extensions. Then ended with weights. (Landreth blue 1128.4)

AM - 14 Parkway/Grass. Just a so-so run. Pretty worn down after feeling pretty good yesterday. Tuesdays are always just long with club and such. (Kinvara White 301.25)

afternoon - 6 ND. Kind of the same old. Started with the same attitude I had this morning, but it ended up being a positive run. Nothing great (the afternoons rarely are), but just felt decent about life. (Stratus black 1128.45)

AM - 16.5 Hell's Hole/Highland loop. Not too shabby this morning, but my achilles was aching a bit more again. Didn't take ibo since Sat, so that is the problem - I'll take some before this afternoon's run. (Lyte33 88)

afternoon - 6.75 DI/Sullivan's. Hit gold old DI with some extension before practice and led that right into Sullivan's. It was very hot today - back over 110. (Ronin 412)

Hurricane Pioneer Day 5K. 16:06

AM - 6.5 Middleton. Got up and got a few in before heading over to the race. Wore my Adios to decide if I need to start hunting down a new marathon shoe or not. They felt great and have at least one more race in them even if I use them for a workout or two before St. George. (Adios 187)

morning - 6 race. Got the kiddos ready and the family headed over to Hurricane. Had planned earlier on running the Enterprise 10K, but he girls wanted to run too, and is just too much money to pay for every race. So this one was just a 5K, but it was only a couple of cans of food - I can afford 8 cans entry fee. Warmed up just a little with the girls and then started off. No competition which was a real bummer. Last year Hurricane's top runner, Nephi, ran, so I hoped he could push me for at least a bit, and I hoped a few of my guys who weren't at Enterprise would show up - but none did. So anyway, another solo effort. Course was an honest loop with a very gentle upgrade on the way out and the opposite on the way back; marked well, so I didn't get lost at all for the first time running it; had a dirt/gravel section for 1/4, but not bad; measured correctly; had a lot of turns though. Used the race markings for splits, and they seemed pretty honest. 1-4:59, kind of fun, I didn't think I was running that fast. Was actually kind of blah and felt like a 5:20's effort. 2-5:11, 3-5:15. Kind of relaxed a little too much on these two. And when I saw I wasn't going to break 16:00 on the homestretch I kind of eased it in. Feel better about this effort than either of the two earlier summer 5K's, but I still can't seem to get into that next gear - although what do I expect, I am not doing any speed training at all so... But I really think I could have held today's average for a full 10K pretty solidly and even stretched it toward a 10 miler. Some progress.

Went back and cheered on the girls. Rylee ran with Pyper. Which was nice, but kind of a pain. Rylee is really good and coaching your own high-level kid seems to have its ups and downs. So I tried not to push her too much today when she said she only wanted to run with Pyper. Pyper is not too shabby herself and has a huge upside with her determination once she really gets training. I found Laney further back than she should have been. She seemed to just kind of be poking along and walking quite a bit until I got to her. But I was proud that she went almost two all by herself until I got to her. Then we jogged it on in, trying to encourage her and make it fun for her along the way. (Rocket 2 99.75)

afternoon - 6 ND. Just the usual afternoon in the heat. These midweek races are tough on me mentally - my body thinks a race means the end of the week and wants to shut it down for a bit. (F50 698.5)

morning - 10 Vernon Worthen. Well... Such a crappy day. Drove over to practice and got everyone going in their groups. We headed up the marathon course, using the paved trail instead of the highway (after a big talk on safety with traffic). The run was actually great. Some of the guys fell off, but I just cruised with Nick and Preston and we were having a great and tough run. It was a bit warm, so I was a little blah about running home. But since The Circle was out of the loop this weekend, I decided to make this my long run and just run home from practice, adding in 8-10 miles with tempo and then just posting an easy 15 tomorrow and I would have another solid 120 week fall in my lap. To run home, I had Ally (and her friend came along with her) run over to the park and pick up the car and Rylee since she would be done so much earlier than the boys and I. Just as we came down Diagonal and were going to start moving into the fast finish for the boys, I saw two cops get out of their car. They kind of walked toward a driveway, so I about said to the guys that we were going to see a domestic dispute - because that's how cops usually approach them. But then they stopped and looked at me and asked if I was Dave. Just like that my heart dropped. Why did they know my name? My mind raced; has one of the kids been hurt? They said, "There has been an accident." Time kind of slowed down. I didn't know what to think. Then they said, "Do you know Teri?" And I just freaked in my mind... ally was running with Teri (her best buddy, or next door neighbor, parent to past/present/future kids I have coached and taught and worked with in church, mom of one of my girls' best and longest friend). They said she had been in a very bad accident, had been hit by a car and I needed to get to the hospital. They offered me and ride and we got going. I asked about Allyson since they didn't tell me anything about her or what had happened. They told me she was physically fine, but mentally a mess. They told me what they knew and such. She had been hit by a mirror of a truck basically right in the head/chest. Ally was only feet in front of her and somehow hadn't been touched. Of course this made for a ver tough and long day at the hospital. Teri passed away with no brain function - they are arranging the donation of every organ the can, so she is still being supported. The situation was a mess. It is something no one, no family should ever have to go through. Allyson is having a very tough time basically holding her destroyed friend as she died. But she is so crazy tough. She called a man who was the first driver on scene to tell him thanks, and he couldn't stop telling me how great she did being there for her. My emotions are just all over. I couldn't feel more hurt for her sweet family. It is, I don't even know the word, to see your spouse covered blood (even after the er cleaned her up), and just thinking how wasn't it her? I feel okay for a bit, but then I get pretty sad. I'm pretty emotional already, so this kind of throws me. (Kinvara lime 487)

0 - nothing today. A lot more stuff going on for our friends. And of course life goes on too for the rest of the world - that is such a weird feeling. I remember after my stroke, we were driving home from the neurologist, and I kept thinking my life and family's just totally changed and none of these people know anything, they just keep on doing what they do. And that's how I felt the last two days. Life has changed so drastically for us, and indescribably for our friends, but for most of the world life just keeps doing what it does. The kids went with the rest of the family to the air show, which was a bummer to miss because it really is cool. But... Also, I have been trying to get ready for XC camp next week. Friday was to be shopping day and all sorts of stuff to get ready. Of course none of that happened, so I tried to get what I could of that done today. You know one thing about all that life just keeps going talk is that there are so many amazing people that can help out and are willing to do anything to ease the burdens and strengthen you in any way possible. Such great people around.

Running wise, just such a bummer end to what was turning out to be a good week. I hadn't planned on a super big week, but it was happening and I felt better than last week. I was also looking forward to next week being a recovery week at camp and not having to stress about mileage (I'll still stick to that plan though... Camp isn't a week to try and kill oneself). Hopefully I'll just have the mental energy to get it going a bit again (of course I will, but it just seems kind of less-relavant now).

morning - 15.25 Pine Lake. Great run with James down to the road and a bit to the north and then back. I didn't feel great, but we had a great talk and it made the run go by very nice. Ended at the lake for a quick dip. (F50 713.75)

morning - 15 Pine Lake. Same run as yesterday, but didn't go up to the lake. It was raining pretty hard and after last night's lightning strike I decided I didn't want to risk it too much. Story: last evening a huge storm came through and a huge lightning/thunder simultaneously hit a tree less than a 100 yards away from our camp and blew huge pieces of the tree all over the place over 100 feet. (Stratus black 1143.45)

AM - 15 Fields. We came home yesterday to participate in funeral things last night and today, so I got a little run in on my own at home. It was kind of tough to get going. The legs were sore and tight and my brain was not into it at all either, but it wasn't too bad as I got going. Headed back up to camp this evening. (Kinvara silver 448.75)

AM - 14 Pine Lake. Ran up toward the lookout and then a 60 minute run with the team up the mountain. We ran up higher than we ever had with a total gain of 1500 feet in the 33 mins up. (Kinvara Lime 501)

afternoon - 3.75 Pine Lake. We drove to the top of the mountain and ran toward the Powell Point lookout. I wanted to get all the way out to the point, but the road is was too tight for the suburbans and we only had a 30 minute run (seven though we stretched that a little hoping to get there). Still super pretty and up at 10500 elevation. (VertK 331)

AM - 21.25 Pine Lake. Took the suburban out to the end of the run and then James and I ran back to camp and go the team for the long run route out around the lake and then back around toward the highway, it rained a lot during the night and some parts of the trail were very muddy, but nothing like in some years. The team was just rolling and ended up hitting 13 miles during the run, sneaking it just under 7 minute pace. Not too shabby for their longest run of the year, in the mud, at 8500 feet. (Kinvara Lime 526.25)

afternoon - 3.5 Pine Lake. Some of the team wanted to run the Treasure trail, so we headed out there and took some pics then dropped off the rim and down the trail. We just took it pretty easy and enjoyed it. Beautiful run with an amazing team. (VertK 334.5)

AM - 9 Pine Lake. Just an easy day to end a long week. Started off around the lake and then down the road toward the highway. (Kinvara Green 90.25)

What an up and down week. Camping was great, both with the fam and team. I am so blessed to be working with such great asst. coaches and a truly great group of kids. Glad I could get some solid aerobic running in this week. I feel in great shape; I just need to get faster and I should have a great set of races coming up.

Goals for next week: one last week to cram so e mileage in. But this is going to be more of a transition week - where I really want to work on marathon pace work through Tempo Tuesday and tempo incorporated into the long run.

AM - 17.25 Parkway/Dirt Mile. Went up onto the Dirt Mile to see how muddy it was for today's run and the went around the Parkway. For practice we went back up to the Dirt Mile and ran a 40 min tempo (which was a good solid Tinman pace for me). All groups did well and the team is looking strong from a solid summer. Finished up with 8xbarefoot striders. Great temps, albeit a bit humid, after the rain all day yesterday. (barefoot '14 43.75)(Ronin 428.25)

afternoon - 8.5 Sand Hill. I love running up on a beautiful mountain trail in the trees, but I am a Desert Rat at heart and today was absolutely amazing. I hoped it would rain today - the weather was pretty sure it would, so I planned on running up on the Sand Hill. The trail should have been perfect with yesterday's rain and hopefully no horses had been up there today to ruin it. Around 1:30, a slight sprinkle started, so I hit the road over to the trail up Millcreek. By the time I got off the road, the rain had really picked up and just poured down on me for the next 30 minutes. The trail was amazing. The sand was compacted and soft; very runnable. Climbing the hill I was able to summit above two slot canyons and watch the flash floods start forming off the slick rock. The desert seemed to come alive with color - greens and sage; and the smell was amazing. The only thing missing was some wildlife. I hoped to see a tortoise, but worried I might step on a rattlesnake (since it was raining so hard I wouldn't have been able to hear it) - didn't see either. Amazing experience in the desert. (Kinvara3 740.5)

AM - 22 Tempo Loop/Parkway. Had a better tempo today - best of the cycle for me, so far. Ave was 5:38 for 7. Started with a :43 when I checked at the top of the Chipman Hill, then :41 at the bridge, :43 leaving Mosquito, :35 at the car wash, and :38 at the end obviously. Since my enter button doesn't work, my watch is stuck without laps, so this is how I'll monitor my progress in future weeks with these check points. I had ups and downs, but felt pretty solid from then end of mosquito to the end. I just wasn't quite brave enough to catch Clyde all the way, but all three of us were pretty close. Then at practice we ran 3xParkway hills. I was absolutely spent and ran with some of the JV guys. Finished off kids club today, which is great to have over. I had to run a relay and the cool down in some high heels because I lost a bet with the 3rd/4th girls and couldn't touch my toes by the end of the summer. It wasn't easy and killed my feet. But they sure showed off my fine calves! (Mana 623.5)

afternoon - 5.5 PV. Got out and hit DI before practice. Then ran the time trial course and an extension into the neighborhood below the school. Weights after. (Boston 1112.25)

AM - 8 PV.  Ran over to school and then around the neighborhoods before practice.  Team did a time trial today and ran very well.  First day of work for me today.  The only thing about starting school so early is that we can get down to business for XC.  Today will be a much easier day than the last two - and the legs are happy about that.  (Lyte33 96)

AM - 8.25 Green Springs.  Ran over to school via GS.  I was slightly disappointed with the sunrise this morning; then I looked up and it was like suddenly one of the most amazing sunrises ever.  Very cool.  Temps were amazing this morning.  Legs not up to a lot right now.  (Kinvara silver 457)

morning - 12.25 River Trail.  90 minutes on the River Trail with the team.  Didn't get as far as last week when we were up in the mountains and mud, but we held together a lot better as a team.  Felt a lot better than the last two days.  Wore a sleeve for my right calf and achilles.  (Kinvara3 752.75)

AM - 26.25 Gunlock. Had to start around Brookside and then we turned at Veyo and dropped down to Gunlock and down around to Ivins. Felt pretty crappy throughout the whole run. Hoped that the easy end to the week would liven the legs up, and it seemed to a bit yesterday. My achilles (right) really gave me a lot of trouble and hurt the whole time. Had one good section up around Kayenta, but that faded quickly as we climbed into Ivins. Happy to get a long run in though and have an enjoyable run with my buddies. Ave was 6:29 for a 2:50, so really not too shabby with nothing really quick. (Kinvara green 116.5)

Last big mileage week for me. I just don't see them happening with school starting and XC in full swing. Sometimes (often) I wonder how much I can keep balancing all of this. But I've done it in the past, and I'll probably keep doing it in the future.

Goals for next week: everything now will be to try and turn this base into some sort of marathon pace. So tempos and if I can ever feel strong enough some intervals. Mileage goals will be around 100. And, get the achilles feeling back to what it was at the beginning of the week.

AM - 10.25 Foremaster/Starbucks.  Started what will be the usual routine now.  Ran Foremaster.  Didn't feel too bad, but it took a minute to warm up.  Then sith the team on a 30 minute morning run.  (Lyte33 106.25)

AM - 15.25 Tempo.  Bummer workout.  Just kind of a perfect storm of crappiness today.  I actually started off feeling pretty good, but then it all added up.  The humidity was way high - no good.  Ran a lot of mileage last week - no good.  Hard mileage/long run Saturday - no good.  Been starting to get sick - no good.  Ran harder than I should have yesterday - no good.  So after The Circle had long since left me I was still trying to plug along, but slowing.  5:50 at Nicholl's.  5:55 at the bride.  As I came to the end of Mosquito, I heard the guys talking.  They had called the workout and were waiting for me.  I tried to keep going, but the body and mind were very week and I called it just after Mosquito where I had dropped over 6:00.  Really struggled even just jogging it in.  Glad it is over and I need a nap.  I need to really make myself understand what my focus needs to be.  I can't do mileage and pace work at the same time (especially during the school year).  So I need to let the mileage go and just get my workouts in where they are supposed to be.  I am going to let the rest of the week be pretty chill and get feeling better for next week's rebooting.  (Mana 638.75)

AM - 3.75 Sunrise.  Slept in today until practice.  Head cold is still setting in pretty strong.  Will use a few more days of easy and recovery to get centered body and mind.  (Lyte33 110)

afternoon - 6 GS.  5 very easy miles up into Green Springs today.  Had a workout scheduled for the team, but I could tell they were tired - and they ran like it today.  Finished with 8xbarefoot striders.  (Barefoot '14 44.75)

Fell behind in blogging, so I don't remember my shoes for most of the rest of the week.  

AM - 3.75 Sunrise.  Just easy out with the team this morning.

afternoon - 7 Grass loops.  Ran around with the team as they did their workout.  Tried to run with as many different groups as possible and ended up running something with most of them.

AM - 4 Sunrise.  Tried to get the group moving a little more this morning.  Really working on team packing in every run.  

afternoon - 4 Bloomington Hills.  Ran around the park marking and measuring the course.  Had a great time at the innagural Desert Relays - although I think I'll petition to change the name to the Desert Eikiden (sp?).  (Zero 293.75)

AM - 12 track.  12 miles at the run-a-thon at about 3 in the morning.  All on the track.  Actually felt pretty good and probably maintained about a 6:15-6:30 pace throughout.  Hit the 10th mile with a 5:01, just kind of pushed it a bit and let the legs flow.  If I would have been wearing a watch I would have made sure I broke 5!  Then finished with 2 cool down.  Glad to have the run-a-thon over.  (Kinvara lime 544.25)

Glad to have the week over too.  What a busy, hectic and not feeling good week.

Goals for next week:  get back on the horse.

AM - 10.25 Foremaster/Sunrise.  Nice to get going a bit more.  I guess I am a little nervous for tomorrow's tempo.  I want to get rolling again, but I am a bit worried about how I will do.  (Kinvara Green 125.75)

afternoon - 9 School.  Just a guess on the mileage.  As we got ready for practice, a big storm moved in and we had to come inside.  It is always a pain, but it was a good move.  Besides the huge amounts of rain that shut down streets and flooded places, the lightning was popping.  So we ran 10x3 mins w/ 1 min recovery throught the halls.  The novelty wore off very quickly for me!  Did a 15+ min warm and a 10 min cool.  While the team lifted I did 10 mins of eliptical.  (Connect 753.5)

AM - 15.25 Tempo.  Worried a bit about being worn down from yesterday's run (I hadn't planned on running it with the boys, but that is what evolved).  In fact I worried a lot about this workout.  I know I need to get hitting better on these tempos and I am really struggling with them.  Did a little before The Circle formed and then warmed up and got into the tempo.  Was able to watch an intense lightning storm move in from the Strip and Utah Hill.  Getting into the tempo, I fell back a little from Clyde and Logan going by Staheli and told myself that I could (and had to) stay in there longer, so I pushed back to them.  That is what made my run decent because later when I fell off them it went bad.  Was 5:39 at Nicholl's, 5:37 at the bridge, slipped to 5:42 off Mosquito, then 5:47 at the car wash (which is suprising, because that isn't a tough section - but there was a strong headwind and I felt pretty tired by this point), then 5:49 at the end.  The trail was slippery from the rain that started to fall and all the mud from yesterday so that affected me at the end, but I was also wimping out a bit.  Some work done, more to do.  (Hyper Speed 2 540.25)

AM - 7.5 Washington/Sunrise. Got a little extra sleep this morning.  Super slow pace.  Feet felt fine this morning on the run, but now my shoes are rubbing on the back of heels where the sores from yesterday are.  (Lyte33 117.5)

AM - 7.5 Washington/Sunrise. Same run as yesterday. Felt a little better and the ankle didn't feel too bad. (Oregon 802.75)

afternoon - 8.75 Parkway. Steady-state run at the team's SS pace. Felt pretty good about it all. I enjoy the pace and how the run just moves along. Ankle was quite a bit more swollen and bruised this afternoon but wasn't too stiff. (Ronin 437)

AM - 7.75 Wash/Sunrise.  Same as the last couple days.  I've decided I like running back through DogTown in the early morning - nice and peaceful.  Mornings (and afternoons for that matter) have been just awesome the last couple days.  We are getting spoiled.  Sores on my heals really hurt this morning - didn't have them bandaged up.  And the ankle seemed pretty sore as well.  A lot of fun.  (Kinvara3 780.5)

AM - 17.25 DC Trails. Up early with The Circle and Steve to get the workout in before heading up tomCedar for the SUU meet. Warmed three up the trail, then back to DC at 5:28 for three, into a Tinman at 6:01 for 7.3 and finished with 2 (because I had to get going, and it was already tough enough) at attempted AT - was able to push out 5:49 back up the trail, but was hammered - and finished back down to the DC for a cool. Super tough workout on the AT sections. The first seemed very tough to get any rhythm and it all seemed forced. Didn't help that they all went out like beasts. The Tinman wasn't bad at all - I just didn't push up to the front because whenever I was there they seemed to push the pace a little too quick. But felt confident about my effort and pace there. The last AT was just very difficult, but the pace wasn't too far off what I had been doing on Tuesdays, so hopefully I can improve that this week. (Kinvara Green 144). Team ran very well up at SUU: JV girls ran tough! JV boys really battled the Hell's. Varsity boys made some strides and Nick took home the title! varsity Girls were CHAMPS!

Not a bad week. Better than last week, so that's a plus.

Goals for next week: focus on tempo again... Get it better!

AM - 7.75 Washington/Sunrise.  Kind of the usual morning stuff now.  Didn't have the energy to get up and do the extra early stuff.  But run was decent.  Both feet are healing well and now just some tightness/weakness in the ankle.  (Lyte33 125.25)

afternoon - 6.25 grass loops.  Just ran around while the team was doing their workout.  Moved some cones around for their intervals/surge sections and yelled at them a bit.  10 minutes of elipitical as they did weights.  (Kinvara 992.15)

AM - 15.5 Tempo.  Pretty decent tempo this morning; I feel good about today.  Had some good convo with The Circle as we warmed.  Then we got going and I hanged in there until the Nicholl's Hill, which just kills me.  Was at 5:32 there.  Tried to close up the gap a bit on the next section, but it basically held.  5:34 at the bridge.  On Mosquito I could tell I was gaining on Clyde and I felt pretty decent.  5:34 there as well.  Don't know that I have ever held the time through this section, so that was nice.  On Riverside, started gaining on Logan and by the dino tracks, I stepped on the base for a barrier cone and totally renched my left ankle.  The right was already feeling a bit gimpy this morning, so that was a lot of fun.  I had to fight the urge to use this as an excuse and tried to keep pushing.  (It is now really hurting a lot, so that make me super happy.)  Just before getting on the trail I caught Logan as he had to slow to puke.  Hit this section at 5:35 as well.  Then on the trail I was in new territory.  I hadn't led a workout in years and it felt kind of wierd.  I wanted to really push, but wasn't sure; I wanted to slow down, but knew I shouldn't.  So, I just tried to keep it even.  Ended up at 5:35 at the finish.  It was nice to have some energy when I wanted to push and be able to fight the demons a bit.  The biggest help was that I didn't run the workout with the team yesterday.  I am also working to be at peace with a decision I have made.  I think I will be okay with it.  (Kinvara green 159.5)

afternoon - 5 school.  Another lightning storm, so in the school again.  Threw off my planned hills, so we will just go out there on Thursday.  I really dislike running around the school.  It is hot, boring, hard on the legs, no rythm.  I just really don't like it.  Quite a storm through the evening though.  (Stratus black 1155.45)

AM - 8 Lutheran/Sunrise.  Looked at all the damage done from last night's storm.  A lot of mud and rocks all over the roads.  Crazy weather lately.  Only run for today since the team has a time trial and I'll be busy with that.  Ankle felt fine running, but hurts a bit when I am not.  (Kinvara lime 542.25)

AM - 7.5 DI/Washington. Team had a little longer run this morning, so I didn't go as far, but we got further into DogTown. (Connect 761)

afternoon - 8.5 Fire Station desert. A new workout today - Sandy hills. Super tough 200 Meyer sand dune hillx5. Very good workout for the team; I was just along for the ride. Then into the desert for what became quite quite the adventure run through Millcreek canyon. Hotter today; we aren't used to this right now. Ended with 8xbarefoot striders. (Barefoot '14 51.75)(HyperSpeed 483.5)

AM - 4 Sunrise.  Just as I got to sleep last night, Laney came in needing me to put her earring back in, so then I couldn't get back to sleep.  Stayed up and read for quite awhile before finally falling back to sleep.  So I slept in a few more minutes and just joined the team for their run this morning.  It was a nice morning out, and I hope it is at least that cool tomorrow (or maybe a little more!).  (F50 717.75)

Southern Utah 1/2 1:12:42

Not too shabby / not too great. That was basically my day here. Home town course on the roads and paved trails The Circle runs every week for workouts, so that was fun. Warmed up 3+ with Clyde up on Highland. My mind and body both kind of wondered what I was doing racing... What does this racing even mean? I have struggled even keeping my head into running lately - not that it seems like a chore (because i love it); it just seems like a lot of work. In retrospect I wish I would have had another half this summer to remind me a bit how to race, but I am definitely glad I ran this as to get some of that going before the marathon. It was nice that no one was really here, because it was nice to get some money for what was really a tempo run. But this was a great race, nice course which was quick but not blazing by any means, put on very well, etc... So Clyde and I started off and I felt great. But you should feel good during the easy part of a race - at first and downhill. Climbing out of the gully, Clyde gapped me a little, but I was closing it up when we took an unexpected (but welcome) turn which Clyde missed and I yelled at him to get to. Then down 300 we stayed together some more. Getting onto Mosquito just over mile 4, we had an average of 5:09. Then on Mosquito Clyde took off - or really I struggled. Getting off the trail, my average had dropped to 5:18 and Clyde put at least 20 seconds on me. So I probably ran like 5:40's for that 1.5 mile section. I tried to close up a bit on the road and the beginning of the next section of the River Trail, but Clyde was gone. Through Mosquito and on, I had a very hard time getting out of marathon pace and pretty much failed at doing so. Probably 535's from here on out, since slowly the overall ave just kept sneaking up a sec or two per mile. Tried to battle and tell myself that a sub 1:13 would make me feel like I still have a chance at sub 2:30 with a solid month left to go. But, like I said, I really couldn't do much to go quicker - no quicker stuff at all in my training this year... That will probably end up being my downfall. Getting to 12 at just over 1:07, I knew I had 6 minutes for 1.1 to hit my improve goal. I kind of dug finally and got moving. Heard the crowd cheer for Clyde and thought, "Dang! He killed it!" Figuring I finished at 1:12:42, I must have had a decent last 1.1 - probably about where I should have been the whole race. Cooled for 4 with Clyde at the end. Good to see him run so well, and good to see Logan's team do so well up north - even though I still hate them. So, cool for my bros. and James ran solid and seems to be prepped for a decent marathon after all he has been through. Also Al hit her a new PR, and saw good friends and such. As for myself, I feel a little antsy now. Maybe this will give the drive to finish up the last microcycle and end it all with another sub 2:30. But I have work to do. Do Work! (Adios 208)

The week was what it was... Better tempo, not as good race. Also decided that need something different than my adios for St. George. Talking with Clyde, I think I will get a new pair of Kinvara 5's to race in. It is a little weird because I train in them all the time. I like them a lot, however, and a new pair with a few workouts in them will still make them feel like a race shoe and get me that mental sharpness hat putting on a race shoe does.

Goals for next week: keep the focus on the marathon. So that means tempo good, running hard workouts with my team bad.

AM - 16.75 STG.  Ran down the course with Clyde and Logan.  The Circle had to brave the wretched traffic, the dark and the cones - #BOHICA #Clydecanrideit.  Felt some fatigue in the legs from the race.  

morning - 4.5 Mustang Pass.  Mixed it up with the team and went and hit a trail today.  They deserve it... they have been working very hard and bawling just about as much!  Ran nice and easy for just a bit with some of the younger runners.  Iced as the team hit the weights.  (Kinvara Green 180.25)

AM - 10.25 Foremaster/Sunrise.  Pretty dang slow this morning.  Pretty tired - although waking up wasn't tough, just worn down; and the legs feel beat up.  (Oregon 813)

AM - 4 Sunrise. Up most of the night, so when I finally got to sleep I wasn't going to get up and get the miles in. I'm not sure why I do that sometimes - have so much trouble sleeping. (Kinvara white 314.75)

afternoon - 8 Sandy Hills. 5xsandy hills and then up to GS through the desert. Good run, but very hot - well over 100. (Ronin 445)

AM - 15.25 Tempo. A bit tired, but got up and did it. Tempo started way quicker and I was way back early, but still faster than usual. 5:27 at Nicholls. Then at the bridge, I pushed the wrong button on my watch and didn't get the split and messed up the tempo aver. Hitting Mosquito, I felt the runs/race in my legs and fell to 5:50 for the rest of the run. But at least I held it there for some good dead legs practice for the end of the Mary. (Kinvara green 196)

afternoon - 7.25 Foremaster. Steady state run with the level 2 boys. We put it into 6:30 pace and had a good run. (Mana 653.25)