Relentless

morning - 13 Bracken's Loop.  Awesome morning in the desert snow with Logan.  The run was absolutely beautiful with the snow on covering the sand and resting on the red rock cliffs.  It really was pretty.  Had a good run and conversation with Logan.  Then took the dogs out on the Dirt Mile.  (VertK 399)

0 - Just really haven't felt right, so I decided to take the weekend off and just enjoy being with my girls.

0 - some of the malaise may be a bit of sickness that is hanging out in my sinuses.  Had a big headache most of the day.  Besides that, it was just nice to chill and not worry about running. 

afternoon - 8 DogPound.  Nice to get back with the team today.  We ran DogPound with a little extension to get around 35 minutes and 4.75 miles.  Got home and ran another 1.75 with Pyper and the dogs.  I enjoy running with any of my girls - they are fun.  Then got word that the Jeep was done at the shop (broke down in the middle of an intersection on the way to school today - that was a ton of fun!), so I ran back down the DogPound to the shop and picked it up.  Hopefully they fixed the problem, with the Jeep, that has been causing problems the last month.  Driving home, it seems so.  (F50 756.25)

afternoon - 5 Quail/Dirt Mile.  Team went to the trails out by Quail today and we had a good run.  Not many miles because it is a very tough and curvy trail and then we summitted this crazy clifff, but it was fun.  Took the dogs around the loop when I got home.  (Peg 13.5)

0 - another zero. Had a track scheduling meeting which was okay because my left knee pudged up and I could barely walk and my right knee was still sore from whatever popped in it the other day. So the off day was accepted.

afternoon - 8 GS. Knee felt a bit better, so I jumped in with the team up to Green Springs. Finished off with a bit with the dogs around the neighborhood. (Oregon 855.75)

afternoon - 5.25 Trail to Nowhere. Nice run with the team except when I fell twice and hit right on my sore right knee both times. Didn't run with dogs after because it was hurting so bad. (Lyte33 192)

morning - 14 DC. Ran with the Utah XC coach of the year - Logan; and Steven and Aaron. Ran the reverse loop into the Fields and Little Valley and down to Bloomington. I would like to get going more again, but I am not ever wanting to get up early and I will be very limited with afternoon time soon enough with the new track situation. (Kinvara green 274.25)

A bad week for my knees. The left is on the mend, but yesterday's falls bruised up the already sore right one pretty bad.

Goals for next week: if I get up to run once next week it will be a success. It will be the first time in many years that I haven't run the SG Half. That's kind of a bummer.

AM - 4 Neighborhood.  I actually did it - I woke up!  Took Twix around with me to try and wear her out a little.  It was a nice morning with a little rain and the warmth of the overcast sky.  Enjoyed it.  (Kinvara white 377.75)

AM - 4 neighborhood.  Just running around with Twix finding a decent little 4 miler I can take her on.  (Lyte33 196)

afternoon - 7.25 Loops.  Ran down to find a hill for my sprinters to run on and then a few laps around the PV fields during an afternoon assembly.  Then ran with the sprinters down to the hill and did their workout with them.  Finished off by introducing them to Beast and Feast.  (Ronin 506.25)

AM - 5.5 Parkway.  Took the dog all the way around the Parkway today.  She is quite the runner and did just fine.  I wish I could get her to quit pulling to the side; it really wears my arm out.  (Kinvara Lime 587.25)

afternoon - 7 Old Man Hills.  Went over and did 4x800 hills.  Kept the pace controlled - ran with the girls for 3 and the boys for the final one.  Did 10 minutes of eliptical and the team lifted.  shoes?  

AM - 4 Twix Loop.  Took the dog out again this morning.  I am pretty sore still from the other day.  (Free 971.95)

afternoon - 7 Nisson's/Fire Station Desert.  Nice little run with the team.  (Kinvara 1007.15)

AM - 4 Twix Loop.  Made it all through the week!  Dog is getting a little better at not ripping my arm off as we go along.  Did the loop in reverse today.  (F50 760.25)

morning - 14 Sullivan Loop. Took the dog around for a bit and dropped down to the River Trail. Ran into my cuz-in-law Steve Shepherd at Hell Hole and had a good little chat. My tempo was a load of garbage; it was good I didn't race today. Went 5:49 after being over 6:00 for about 2/3 of the mile. It was too aggressive and I paid for it. The rest went 6:02, 5:59, 5:44, 6:02 and pushed to 5.5 finishing with 6:20. Super crappy. (Kinvara Blue 170.5)

Week over. Good deal. It was good to attempt to run hard today. It would be nice to run faster again.

morning - 10 Suicidal Tendencies. Super dope as always. Took the team out to the Santa Clara trails and a group of the boys and I did the full loop. Such an amazing trail - my fave ever. (NB 101 704.75)

afternoon - 5.25 Dirt Mile. Took Twix up for a few laps on the extended version and the added in Molly for another mile. Nice afternoon. (Ronin 511.5)

AM - 9 Neighborhood/Sunrise.  Took Twix out for a bit this morning and then over to morning practice with the team.  Always hard to wake up, but I just need to remember that not only do I have to do it to get any running in, but it is also the best way to start the day.  (Free 980.95)

AM - 5.5 Parkway. Ran with Twix. Pretty mild this morning. (F50 765.75)

afternoon - 8 Boardwalk. 60 minute run with the boys. Then 30 min on the elliptical during weights. (Peg 28.75)

AM - 8 Neighborhood/Sunrise. Twix and I braved the morning and then a bit with the team. Don't remember the shoe; have been doing this too much lately and missing out on tracking that shoe mileage.

afternoon - 8 track. Can't really remember the distance, but I think it was around here. Started off running with the sprinters a bit, but they really aren't that fun. So I jumped in with the boys and did their 15 min tempo. Started around 5:50 and dropped into the high :30's. Just over 10.5 laps in the time. (Hyper speed 2 554.75)

afternoon - 7 IceHouse. Just an afternoon run today. We decided to trail it up for practice today, and I had about the worst shoe possible on for it. The climb was tough and the descent wasn't great. But the view was awesome. A few of the team (guys and girls) have shown some great stuff this week and are really going to do good things this season and beyond. (Lyte33 203)

morning - 13.5 Sullivan. Went out a bit later in the morning after sleeping in for awhile. Took the dog around the Dirt Mile a few times and then down to try a tempo. Hoped for a little better results than last week. I decided to flip the loop and head down to the park first. This would make a big uphill mile, but allow me to start and end on the downhill grade of the river. Went 5:48, 5:49, 6:12, 5:49, 5:48. Still wasn't a great tempo, but it was something. I was actually probably most satisfied with the mile up the Dam Rd. The whole mile is uphill and I have raced it a couple times (once in a 10K and once in a half) and neither time was I too far under 6:00, so to be at 6:12 for an out-of-shape tempo wasn't too shabby. It actually took a lot out of me and I worked pretty hard on the next two miles to make them decent. Wasn't able to push the extra .5 mile for the full loop because I was pushing the puking verge (some of that probably dealt with the lack of food in my system; no breakfast and it was now close to 11). (Adios 268.5)

Week was a step in the right direction.

Goals for next week: continue to work on getting in shape while balancing a rather busy life.

AM - 8.5 Neighborhood/Sunrise. With the dog out and about for a bit. Then to practice for the morning run. (Kinvara silver 491.5)

afternoon - 10.5 DI/track. Warmed up and did 6x1600. Did the first three with Nick at 5:22, :20, :15. Then he was out so I joined the next group of boys and we brought it in at 5:22. Then Josie needed someone to help her out since she was a little late and we did 6:25 and 6:20. All with 3 minute recovery and then a little cool down with the boys. Actually lifted a little bit after which felt pretty good. The workout was good and I felt pretty good through the four faster 1600's. Then the ones with Jos actually made a pretty good recovery. (Mana 691)

AM - 5.75 Twix.  Around a bit with the dog.  (Connect 804.25)

afternoon - 6 Sprint Hills/loops.  Went and did a hill workout with the sprinters.  Don't get many miles on these days as sprinters spend more of their time standing around and recovering than running.  Not really my bag.  (Kinvara silver 497.5)

AM - 8.5 Twix/Sunrise.  Just going to call the neighborhood loop I run with the dog Twix now to save me the extra time of a few more letters.  Did that run and then over to practice for the usual.  (Kinvara Green 282.25)

afternoon - 7 DI/track.  Took awhile to figure out why I was tight and sore this morning - it was the BeastAndFeast yesterday; super tough set.  Ran the tempo with the girls after helping a few of the groups get their paces on.  Team isn't minding the tempos on the track too much as they are seeing the benefits of keeping track of time and pacing more effeciently.  A little lifting after and 15 minutes of eliptical.  (Peg 35.75)

AM - 5.75 Twix.  Wore the Pegs again.  I know it isn't best for the shoe, but it is the highest heel I have and my right achilles has been giving me some pain for awhile.  Yesterday I bumped it and about cried.  (Peg 41.5)

AM - 7 Twix/Sunrise. Slept in a few today, which was nice. Have been wearing the Pegs a lot this week trying to help achilles. Hurts a bunch. Rainy today. (Peg 48.5)

afternoon - 8 Root Beer Mile/Prospector. On the down side, my Root Beer Mile was horrid. I was the absolute last person out of the gate. The leaders were finishing their first lap when I finally got my first one down. I don't know what the deal was, but I just got a gas bubble totally stuck in my gut and could drink or burp or anything. From there on out I did pretty well, but still struggled in to a 12:50. Last year I was over 3 minute quicker. On the up side, the XC team raised around $1000 to help a sick little fellow in our area - PVXC4ever! Then we went over to Prospector and ran the trails in the mud. Beside my achilles just being heinous and the huge sugar headache I had, the run was awesome. Love the desert in the rain! (Kinvara blue 178.5)

morning - 14 Sullivan. Ran the dogs for a bit and dropped of Molly and finished up to four miles with Twix. Then over to Hell's Hole to do a tempo. Started up at the top of Hell's Hole so I could get 6 miles in - so the splits are in different places than last week. I did pretty poor today - just didn't really have anything in me, but I did do all 6 miles. Next week will be better. Miles went 5:53, 5:53, 6:14, 6:15 (the hill was split between these two miles, but still just off as shown by all the times), then 5:54, 5:55. At least it was a very pretty morning. (Peg 62.5)

Followed that up with some ultimate. The PVXC All-Stars dominated the tourney (sponsored by the track team) and won the title! Not really because of me though. And once again we raised a bunch of cash for the Mr. PVHS fundraiser. These kids are pretty cool around here.

Another building week. Did okay with stuff.

Goals for next week: keep chipping away at this thing.

AM - 8.5 Twix/Sunrise.  Pretty slow and tired this morning.  Really worn down; like the weekend never happened.  (Peg 71)

afternoon - 9.5 1600's.  Warmed up DI and then got into some 1600's.  Did the first two with the boys at 5:19 and 5:18.  Then the girls asked for a little help and we did those ones in 6:16 and 6:15.  Then I jumped in with Paul as he finished up his last 1000 - I did the last 600 with him and that was a good solid push.  Finished up with 2x300 as quick as I could go, which wasn't too quick - 46 and 47.  Cooled for a bit and hit the weight room.  I only benched because my hamstring was very tight throughout the whole workout but especially as I finished.  Elipitical for 15 minutes.  (Adios 278)

afternoon - 7.5 City Creek.  I wasn't feeling well this morning and used the extra sleep.  I guess I have just a touch of cold - sore throat, tired, that kind of stuff.  Felt a little better this afternoon, so I decided to run with the team.  We had a nice run on the City Creek Trail over by Red Hills Golf Course.  I enjoy that trail; it is just kind of unique being tucked up by the golf course.  Skipped out on BeastAndFeast to try and protect the achilles a bit.  (NB 101 712.25)

AM - 8.5 Twix/Sunrise.  Slept well last night and it was needed.  The dog did okay this morning; one day she will grow up and not be so annoying.  Still working on the right achilles.  (Peg 79.5)

afternoon - 9 Fields. Another morning off. This time because Elin was up sick at about 4, so I helped her out and stayed at home while Al ran. Afternoon run was a good easy run through the Fields via the new bridge. Ended with 8xbarefoot striders (first barefooting of the year for me). (barefoot '15 1)(Kinvara green 290.75)

AM - 8 PV/Sunrise. Took the dog just a little and then ran to practice since (surprise, surprise) the Jeep is down again - hole in a radiator hose the other day. Luckily that isn't a big deal, just need time to go get one and replace it. Then of course, practice. (Peg 87.5)

afternoon - 7.5 Old Man Hills. Ran over to Old Mans and ran a variety of hills with different groups of guys and girls. I didn't kill anything as I wanted to have a little better tempo tomorrow than last week. (F50 773.25)

morning - 15 Sullivan's. Took Twix around the extended Dirt Mile 3x for 4 miles and then headed down to the river trails. Decided to push just a touch before the tempo just to add a little something to it. So went 6:40 for a mile and then 6:20 for a half to kind of progress into the workout. Tempo went much better today than last week. Finally getting into some kind of shape and I think last week I had the beginnings of that sickness that kept me down a little at the beginning of the week and spread through most of the fam. Went 5:48, :39 and felt very good. The third was 6:04 and was a good push up the Dam hill, in fact e first half before the hill I was only 6:02 ave - even though I felt like I was pushing pretty good. 4th was 5:53 with a good finish of the hill and solid on top. Then 5:37 and :44 to end. A bit of an up-canyon river wind on those last two - have noticed that the last two weeks; maybe that is just how it blows this time of year. (Mana 706)

Decent week for missing a couple mornings. Was happy to see a little progress.

Goals for next week: keep progressing with stuff and work on my attitude about life.

AM - 8.5 Twix/Sunrise.  Just the usual morning stuff.  Temps are nice; probably much too nice for this time of year.  (Peg 96)

afternoon - 9 track.  DI warm and then ran 4x1000 with the 400/800 guys.  It was a bit bigger push than anything I have done in awhile and it wore me out a bit.  Went 3:17, :13, :11, :10.  Then jumped in with Josie and Ry as they finished their last 1600 and we did a solid 6:16.  Finished off with 2x300's that weren't as good as last week - 48's.  Was totally tired.  Temps were pretty warm today - mid/high 70's and it made it a bit tougher for everyone.  Ended with a bit of weights and 10 mins of eliptical.  (Kinvara3 807.5)

AM - 9.75 Twix/PV/Sunrise.  Didn't get as much in with the dog today as I had to run over to school.  No long sleeves today, no gloves, just nice weather.  (F50 783)

afternoon - 6 Chuckwalla.  Pretty spent on this trail run.  We took it pretty easy and made it up to the awesome lookout.  (NB101 718.25)

AM - 9.5 Twix/PV/Sunrise.  Ran over to school again and then practice.  I get a little more in the morning when I run over to school, but it seems like less since I am not fighting the dog as long.  (Peg 105.5)

afternoon - 8 track.  DI warm and then a 25 minute tempo with the girls at a 6:30 ave.  They are doing pretty well; I wish they would all buy into the idea of how good they could be if they would just be willing to sacrifice that little bit more.  Weights and 10 minutes of elipitcal after.  (Kinvara Green 298.75)

AM - 8.5 Twix/Sunrise.  Got the Jeep fixed and so I didn't drive to school; more miles with Twix, less mileage overall.  I should get another pair of Pegasus; they really help the achilles.  (Peg 114)

AM - 10.25 Twix/PV/Sunrise. Woke up with a bit of a start because my alarm didn't go off (thought I had set it, but realized I hadn't). But actually got ready quick and out the door with the beast dog. Took her just over three; then ran over to practice; then the usual practice run. Achilles still tender. (Peg 124.25)

afternoon - 9.25 Albino. This crew hadn't ever experienced the joy of this run, so I finally gave in. It isn't a bad run at all, just whatever. Ended with 8xbarefoot striders. (Oregon 871.5)(Barefoot '15 2)

morning - 15.25 Sullivan. A little cooler this morning, but it was nice - still got plenty warm on the tempo. Warmed up with the dog 4.25 on 3 laps of the extended Dirt Mile. Dropped her off and back to the dirt to work my way over to Hell's Hole. Started my progression earlier this time and ended up with 1.85 of it at 6:32 and 6:20. Next time I'lll start right at the dirt and hit a full two of progression into the workout. Today's tempo was weird; sometimes I was on and so smooth, and other times I had to really work to not check out mentally or to even hit a decent time. First mile started off great and I felt good. Thought I was going to have a crazy good one. Hit 5:39. Then the second mile I thought I was still moving (remembering how well I did last week) until I looked at my watch and saw a 5:50 ave in the first half. Here I started thinking about how this would be my first 100 week in 4 and a half months and started to make excuses for myself. I fought a little bit and got it to 5:47. The third mile I started way better than last week and was 5:51 pace at the turn. Were, low and behold, I bumped into Ally as she was headed home from her run. I stopped for a sec and said hi and gave her a quick kiss and then took off again. I thought I might loose the good feel I had going for a minute so I pushed hard and it helped me get a 5:58 on the biggest section of the Dam Hill. I hadn't done that the last few weeks. But then the top half was horrid and I came off it at over 6:20 and had to work hard to get back to 6:02 before the beep (everything was hitting opposite of last week). Finished with a 5:47 and 5:35. So the last two (especially the last) were good and made feel okay about today's effort. Cooled home; ran a touch extra looking for Al back on the trail, but she took the other way home. (Kinvara blue 193.75)

Good week. Can't be too displeased about a solid 1000 workout and a decent tempo today, and getting over 100 without really trying.

Goals for next week: I have to get my achilles better. I have bee really working on it - icing, rolling, exercises, even taping. But the right one really hurts and the left feels a bit tender at times, too. If I can make it through this upcoming week intact it would be good since the next week is going to be hectic and I plan on using it as a recovery week.

morning - 16 Parkway/Warner Valley.  Took Twix around the Parkway and then headed down to a longer run with the team through the desert.  Good convo (some things that a coach should never learn) and good times running up Rainbow Road and other burms.  Achilles felt okay throughout.  (Peg 140.25)

No afternoon run.  Took it off to work in the yard, have a family bbq, and just enjoy life.

AM - 8.5 Twix/Sunrise.  Back to the usual.  Pretty dany tired this morning.  But the dog ran much better which was a bonus.  (Peg 148.75)

AM - 8.5 Twix/Sunrise. A little cooler morning. Dog did a little better - achilles, not so much. (Peg 157.25)

afternoon - 6 Damberg. Easy run with the team up to the pond at Turner's Turf. It isn't as swimable as Sandberg's. Opted out of 200's and weights because of my heinous achilles. (Kinvara blue 199.75)

AM - 8.5 Twix/Sunrise. Kind of a usual morning. Achilles felt a little better. (F50 791.5)

afternoon - 5 2xDI. Just a warm and cool with the team around their time trial. Kids did well; I'll brag about my 8th grade daughter that ran a 5:28. Achilles is hurting more as I sit in a less than thrilling scout meeting that probably won't see me come back. (Kinvara white 391.75)

AM - 8.5 Twix/Sunrise. Hit the usual again. Pretty wore down for the week. (Peg 165.75)

afternoon - 7 Sandberg's. Into Washington and then around Marlar's territory for awhile. Decided against sneaking into the half - any desire I have to run hard is being sucked out by my achilles. Ended with 8xbarefoot striders. (Barefoot '15 3)(Oregon 877.5)

morning - 22 DogTown Half. Took the dog around for just a mile and then went and met Haydo and Steven down at the park where we shuttled to the start of the DogTown. We just ran the course and had a very good run. Always good talking to Hayden and getting my Hawk-o-meter tuned in. And I hadn't run with Steven in a long time, so that was good. We just kind of moved along at what was basically a good 13 mile progression tempo for me. By the end we were going 5:40 and averaged just about 6:15 for the run. Hayden needed to get into a workout, so I sent him on his way and went and found most of my runners and ran with them all for a bit. It was fun and they all did great. I was pretty tired by the end when I had to run back to the park to get the Jeep. (Peg 187.75)

Decent week, I guess. Didn't hit any real workouts except for today (being the longest I have run in many months). Got a bit of a reminder what track season is like in limiting some of my running, but that will hit a lot more this coming week.

Goals for the week: recover a bit. Try a get good morning mileage in and don't worry about the afternoon.

AM - 8.5 Twix/Sunrise.  Snow day.  About an inch at home when the dog and I left.  Other areas of town didn't have nearly as much.  But during practice, the snow picked up quite a bit and continued for a few hours.  Ended up with around 3 inches and made the day a pain at school as most of the students stayed home.  (Adios 285.5)

AM - 8.5 Twix/Sunrise.  Ran the morning in reverse to give some variety.  As cool as it has been all winter today.  Achilles felt pretty good this morning.  Busy with track stuff in the afternoon; so I am trying to use it to get the injury better.  Recovery week.  (Peg 196.25)

AM - 8.75 Twix/Sunrise.  Achilles didn't feel that great this morning.  Woke up in the night with it hurting a bit.  I wish I knew where my strausburg sock was - I hate it, but I think that is what I need.  Went a lot further in our 30 for practice today (new record).  I think the team is getting their legs back from the 1/2 with the easy days this week.  (Oregon 886.25)

AM - 8.75 Twix/Sunrise. Usual stuff. Ran Twix in reverse. (F50 800.25)

AM - 8.75 Twix/Sunrise. One more day of the usual with no afternoon. Hopefully this will help out the achilles a bit. Sometimes it seems to be improving and then others, nope. (Peg 205)

morning - 13.25 Sullivan. Slept in and enjoyed a morning with the family. Got out a bit later with both dogs. Twix was horrid, so I only took them 1 mile. Dropped them off and then went to Sullivan via the Parkway in reverse. The whole run was windy, cold and super rainy. Did three miles of progression before the tempo. Went 6:22, 6:10 and 5:51. Then started the normal tempo loop and went 5:37 for the first two miles into a pretty hard headwind. Then up the dam hill in 5:51 and 5:47 - wind must have been at my back helping (though you can't ever tell for some reason), but I also just felt strong today. Finished with 5:36 and 5:34 back down the river into the headwind again. Best tempo I've had on this loop. Felt pretty good after a super easy week and I think I may be getting in shape a little. The run with Hayden last week helped push me into that a bit more. (Adios 299.75)

Good recovery week.

Goals for next week: get back going a bit. I think having my mileage settle around 80-90 would be great through the track season (obviously some weeks will just be too busy and will be lower). See if I can keep making progress on this dang achilles.

AM - 8.5 Twix/Sunrise. Kind of irrated at the dog. It was raining the whole run and she was super antsy about it. (Peg 213.5)

afternoon - 8 track. Didn't get much of a warm up because of coaching duties, so only about a mile there and then 4x1600's and 2x300's and a cool. Did the first and last with the boys in 5:24 and 5:16 and the middle two with the girls in 6:15. 300's were killer as usual at :48 and :47. I told Preston I it was nice when I used to be able to run fast; now high school kids throw down on me. I guess I better get used to it. Finished with just a little weights because of time. Achilles held in there for the first double in a week. (Kinvara green 306.75)

AM - 8.5 Twix/Sunrise. Out in the rain again this morning. Twix, being the heinous beast she is, tripped me this morning and I landed hard on my right knee and elbow. (Came home to find out she fought Molly again and hurt Molly's leg again - any advice for an unruly dog that has issues would be much appreciated.) (Mana 714.5)

afternoon - 9 Hell's Hole. Chilly afternoon with a little more rain. Dropped from DogTown into Hell's Hole and down the river back to school. Some very interesting and funny moments today. Striders, but not barefoot to try and progress with the achilles (thus no BeastAndFeast as well). (Kinvara blue 208.75)

AM - 4 Sunrise. I should have gotten up, but my achilles was hurting at night and that was enough to convince me to sleep a little more. Shoe?

afternoon - 6.5 laps. DI warm and laps during practice. At least it was something. This double head coach with no real sprint coach is not so easy on my running. Shoe?

AM - 4 Sunrise. I don't know if I am resting the achilles or being lazy... Probably some of both. Should get up. (Peg 217.5)

Nothing this afternoon, coaching duties... Bummer.

AM - 4 Sunrise. Just another short morning. Walked the dog for a bit before practice, but achilles is still acting up and I used it for an excuse again. Meet this afternoon, so no running. (Kinvara white 395.75)

Red Mountain 30k 2:10:59

Decided to run this just Weds. when Steve convinced me. Glad I did though. This was the most fun running I have had in awhile. Exactly my favorite type of running - fast, raceable, beautiful single track. All of the race was on the trails over by Santa Clara; different loops with a single aide station in the middle. It was a great set up. The St. George Running center did a great job with the race. Started off with Logan and his boys. Logan was doing the 50k and his team was doing the half. After a couple miles, Logan sat back and his boys pushed the pace. I decided to go with them and just see what happened. It was super pretty up on the first trail with the sun rise on one horizon and the moon setting over the snow covered hills on the other. Thatcher and Kale set a pretty good pace and I just chilled behind them and Sage. We hit the first aide at a 7:02 pace for the 7.5 miles. They peeled off to their finish and I pushed onto Barrel Roll. I was feeling pretty good and really just attacked the trail. It was very fun just out there on my own and flying across the single track. The trails are rolling and rocky, but you can still go if you push it. Came off of Barrel Roll dropping the ave to 6:57; probably around low 6:50 ave for that 8'ish mile section. Then pushed in on the final section - Upper and Lower graveyard over to Unity Park. Hadn't ever run here before and didn't know what to expect. It was harder than I thought, but I held a good pace. Maybe I was just getting a bit tired. Pushed it in and dropped the overall ave to 6:46; so another good section. Pretty pleased with how I ran; and really glad I did it. Like I said, it was a lot of fun. I really those trails over there. I briefly thought about just pushing the 50k after coming off Barrel, but wisely decided I hadn't better. My pace, lack of preparation and lack of consumption of calories and fluids would have come back to get me.

James came in not too long after me; having a very good race. He is running really well right now. (VertK 418.5)

A fun side note - some of my runners are looking to get a few comments here and there with some random, funny and stupid stuff. So this race reminded me of one of the most commented on post ever at the frb. Go back and take a look at http://holt.fastrunningblog.com/blog-06-06-2009.html for some good times and memories!

Week was a mixed bag - started well with mileage, then went south for the end of the week until today's good run. But that is probably much of what it will be through track season at least.

Goals for next week. Enjoy Spring break. Recharge a bit away from school and kids begging for grades and enjoy some yard work and running.

morning - 11 PV/laps. Ran over to practice and did a DI warm. Ran a few more laps and then jumped in with some of the up and comers for there mile repeats at 6:00 pace. A good pace formy tired legs and nice to run with those guys. They are great guys and very hard workers. Cooled for bit. PV legend, Corey Kimzey, was there and it was a lot of fun running with him, reminiscing about old workouts and hearing him laugh. Getting married this summer - good luck!

noon - 5.5 home/dirt mile. Stayed at school and did a bunch of grading. Then ran home, picked up the dogs and went and ran on the Dirt Mile. (Peg 234)

morning - 12 River Run/dirt mile. Ran 60 mins for practice and then came home and took Twix around the Dirt Mile a couple times. And finished going around the block with Laney. Both achilles were on fire today. Not a good day for them. (Kinvara green 318.75)

afternoon - 4.5 Dirt Mile. Don't know if this was the best decision with my bum legs, but they actually felt decent. Warm day; long day working in the yard. (F50 804.75)

morning - 12 Twix/laps. Took the dog on her loop and saw one of the most inspiring sunrises I have ever had the privilege of witnessing. The hues were stunningly vibrant and alive. I wish I had a pic (I did see a few on facebook and they were pretty great), but to tell the truth pics wouldn't do it justice. Then at practice just did DI and then laps and cool with the team. Corey was there again - love running with that guy. Both achilles felt some positive vibes from Mother Earth today and cooperated a bit. (Peg 246)

afternoon - 4.5 Dirt Mile. Up and around again today. Let he destruction of our earth continue in the name of the almighty dollar. More homes and townhomes going in, so we must destroy the dirt mile some more. (Kinvara lime 600.5)

morning - 11.5 Twix/Mustang Pass. Out with the dog in a slight drizzle this morning and then onto Mustang Pass in reverse for practice. The trail was really getting overgrown with weeds, so it was good to get some feet on it. Wore a new pair of Mizuno Wave Riders. Mizuno aren't my favorite shoe, but I needed something to help out my achilles. They felt fine and there is some continued progress on both of them. (Riders 11.5)

afternoon - 6.5 Highland. Up to lower Grapevine and onto the Highland loop trail. It was a good run - super easy pace because I was burnt out from working in the yard all day, but it was a nice run. And continued progress on both achilles. Wore the Riders again for the lift. (Riders 18)

morning - 12 Runway/Old Mans. Took Twix out toward Lower Grapevine - I am so sick of trying to keep her calm that I just gave in and went somewhere I can let her off leash. She loved it and at least I didn't have to fight her for some of the run. Then at practice we did Old Man Hills and I ran with the girls. It was great, they really push each other. Right achilles a bit toastier today than the last day or two. (Peg 258)

afternoon - 4 Runway. Pyper road he bike with me as I went up the runway again to measure it (since my watch died this morning on me). It was fun having her around. Worked hard in the hot sun again and I wasn't up to more than that, plus the leg hurt and so I took it way easy. (Riders 22)

morning - 10 North Desert.  Took the dog around a bit and then tried to get into a tempo.  I could tell right away that it wasn't happening, so I took a quick break and then tried again.  Still no legs.  So I cut it and just went into the desert and ran around a bit.  This week was just a bit too much for me with more miles, both achilles and the hard yard work.  Oh well.  (Adios 309.75)

Decent week, but a bummer end.

Goals for next week:  it just gets busier from here on out.  Goal is to try and get some running in and survive.

AM - 8.5 Twix/Sunrise.  Kind of the usual.  I wanted to go a different direction, but it was too dark to hit the dirt without a light.  (Riders 30.5)

Too busy acting like a coach and getting things set up for our elementary meet tomorrow to get a run in this afternoon.  

AM - 4 Sunrise.  Woke up at 4:00a with a ear infected Elin.  Those are no fun for anyone.  Rylee used to get them a lot and it was horrid to listen to her and knowing she was in so much pain and then being sleep deprived yourself.  So Elin and I went and watched tv and she wouldn't let me fall back asleep.  So no run until practice when Al got back home.  (Peg 262)

Nothing this afternoon with a youngsters track meet.  It went well, though.

AM - 9.5 Runway/Sunrise.  Grabbed a light and took Twix into the desert toward Lower Grapevine.  It was nice, because once I got past Maverick I let her off her leash and just let her go crazy.  (Riders 40)

afternoon - 4 laps.  Finally got a little in for an afternoon.  Still not much because of coaching duties, but I joined Josie for her final 800 and the 3200 boys for theirs.  (F50 808.75)

AM - 10 Runway/Sunrise.  Out into the dirt again with the dog.  Today I ran 3 minute repeats on the runway.  They were good, but I can tell I have got a lot of work to do.  I tried not to get too discouraged because it was dark and I am out of shap.  First was 5:31 pace; 2-5:47; 3-5:21; 4-5:32 (odds are on a slight downhill, evens back up the opposite direction).  It sure made Twix run hard and get a lot of miles in though!  (Peg 272)

afternoon - 6 Shoe Run.  Sneaked out with the distance crew and had a good run on the old pre-race course.  (Kinvara blue 214.75)

AM - 9.5 Parkway/Sunrise.  Kind of Parkway'ish.  Went to take Twix out to the Runway again, but the batteries were dying on the flashlight and I didn't want to be stuck out there in the dark, so I diverted and headed up the Parkway and around adding some in DogTown until my time was up and I needed to get to practice.  Achilles... some progress, I guess.  (Riders 49.5)

Meet this afternoon; so today is a single.

AM - 12.75 Sullivan.  Took Twix for 3 around the Dirt Mile and then got a little workout in before heading to Hurricane for Day 2 of the track invite. Hadn't tempoed in probably a month, so I decide (and only had time for) to do the 6 with just a shorter progression warm of around 1.5 at around 6:30.  Mile 1 was 5:49 then 5:55, 6:10, 6:00, 5:55, 5:55. Not really good at all, but it's what I had today and at least I was able to do it. Achilles were both wretched today. (Mana 727.25)

Givin' props to my 800 boys and girls who feasted today. Nick hit a 1:58 to win - it totally raised hell; and the girls went 2-5 (and 2, 3 in the 3200; and 3, 5, 6, 7 in the 1600).

survived a busy and painful week.

Goals for next week: the most thankless week ever - PV Invite. If I am alive and get even 40 miles in this week it will be a miracle. 

AM - 8.5 Lower Grapevine/Sunrise. Achilles felt the best they have in weeks. (Riders 58)

Solos all week with a lot to do with our big invite this weekend.

AM - 8.5 LG/Sunrise. Just the usual; a run in the dark desert with the dog. (Peg 290.5)

AM - 11.25 Runway/Sunrise. Did 6x3 mins. Paces were a touch better than last week: 5:21, :36, :21, :34, :22, :32 - with the odds up and the evens down. Hurried home at Tinman pace because I was going to be late to practice. Made it on time and did the usual morning run. (Riders 69.25)

AM - 8.5 LG/Sunrise.  Another morning doing my thing.  (Peg 289)

AM - 10 LG/Sunrise.  Twix wouldn't come back, so I had to run all the way back to Lower Grapevine and hunt her down.  I was not pleased.  Barely made it to practice on time.  (Riders 79.25)

0 - Just too tired and too busy today.  Usually happens on the Saturday of the Invite.

AM - 5.5 Neighborhood/Sunrise.  Slept in a bit - I am just absolutely spent from this weekend.  Took the dog for a bit of a walk and then turned it into a short run while trying to work on her obedience (or lack thereof) and pulling. Got back and over to practice.  Barely made it there as I was out of gas.  I think someone stole my gas.  Sounds crazy, but it was totally full and I only drove it 3 days last week.  Something is up there.  (And not in the Jeep either... the Tahoe).  Update on the achilles: both are feeling much improved.  Still trying to be very cautious with them, do drills, wintercrest and all that stuff.  But very happy to not be in total pain every second.  (Kinvara blue 220.25)

AM - 10 LG/Sunrise. That beast that my daughters call a dog ran off this morning and wouldn't come back again. Not pleased with her. (Peg 299)

AM - 8.5 Twix/Sunrise. Took the dog on the old route. Not letting her off the leash for a very long time. (Riders 96.75)

7 - Bluff View/Sunrise. Slept in a little this morning. Was pretty tired (and uninspired) from the meet last night. Apparently so was a lot of the team, as most didn't make it to morning practice. (Peg 306)

morning - 11 Prospector. Slept in a lot and got out later in the morning. Achilles were so so - not as great as earlier in the week, but better throughout this week. Enjoyed the trail and the sun. No organized practice today. I think we all needed a break. Those that really care will get their long run in like they are supposed to. (VertK 429.5)

morning - 19.5 DC/Little Valley. Could haven sed more sleep (this break is hitting right when I needed it - too bad it's the last one of the year). But got up (around 7:30) and met Logan at the DC. He was thinking of a loop that was 15-16. What a liar! It was really good to run with him and my achilles (mostly just the right now) felt about like yesterday - okay, but could be better. The last few miles I was tired, but the last mile I started to feel really sick. I think I was just totally bonked out. Sick to my stomach and dehydrated. (Riders 116.25)

Both achilles saw improvement this week.

Goals for next week: continued improvement. Maybe two doubles would be nice. Earlier in the year I wanted a state q in the 1600 at the Panther Relays. Well, that is Tuesday, and that is not happening! A sub 5:00 would be nice.

morning - 8 track. Ran 2x1600 with the girls at just over six mins. Then we switched upto 1000's and two. More of those because they all seemed kinda flat this morning. Long weekend and Easter candy will do that to you. (Kinvara blue 228.25)

afternoon - 7 highland trail. After a long day of yard work, I went up to the trail on top of Highland and did a loop. Will miss the days off. Big push until the end of the year now. (Riders 123.25)

AM - 6.5 Twix/Sunrise. Took the dog a bit and then over to practice. Cooled off this week. (Riders 129.75)

afternoon - 4

Panther Relays 1600. 4:53

Was able to warm up a little in between timing the kids in all their races. I really wasn't looking forward to this race. It is just for fun, but earlier this year I had set some high goals; however, because of my bum achilles and coaching constraints, I hadn't been able to train like I had hoped. It was also super windy, so a sub 5 was the new goal. Went out in 1:15 behind Greg, Logan and one of his 8th graders. The second lap, I just kept chilling with a 1:16. I wasn't really into race gear. Third lap was another 1:16 and Logan pulled away from me by about 20 meters (I had passed the others going into the 2nd lap). In my mind I decided to give a push and see what happened on the final lap. It was a fun environment - all the kids were cheering and yelling for their coach and such. I started closing pretty quick on Logan onto the backstretch and I felt pretty confident I had him. He must have figured I was coming and he worked at 200 out. But I kept closing and ent ring the home stretch I knew I had him. I pulled even at 50 and the crowd was really rocking - kids were lining the inside and lane 3-4 of the track. I got a step up on him at about 20... Then like a monster Logan fought back and pulled so close to even (trying to stick his arm out to pass me at the line! That's track inexperience there!). We seriously were super close, but I would have to say I got him by probably .1 or so! The one good thing about it was that I closed in about a 66 or 67 off of no training. But my chest felt like it. I totally had (still have) the runners hack. Cooled for a little with Rylee at the end of the meet. (Mana 731.25)(didn't dare wear spikes with how bad my legs have been hurting)

AM - 7 Twix/Sunrise. Getting closer to waking up at the old usual time. I'll get back there eventually. (Peg 313)

afternoon - 8 Green Springs/Nissons. Up to the top of GS with the boys and then into Washington. Did 3x2/1/30 fartlek. I didn't have a lot of zest after yesterday's run, but it was good to try and push with the guys. Hopefully I can get out with them a little more now as I have basically decided that if the dang sprinters and such don't care to put in effort at track, I am not going to waste my time with them. Maybe an administrator will care enough to hire an actual sprint coach instead of the kind of show up once in awhile patchwork of coaches we got going now. (Kinvara white 403.75)

AM - 8 Twix/Sunrise. Still cool out in the mornings (like 40 today). I'll take it. (Riders 137.75)

afternoon - 6 Shoe. One of the most fun runs I have had in awhile. Sometimes I get frustrated with em, but I really do get to work with a great group of kids. Boys worked on handoffs while the girls and I worked through this week's race assignments. Then the guys and I went on the usual pre-race shoe run. We found a mine raft sword to drop at the Ell's, but that was only the beginning. The city was working on the trail and some bozo made get off the trail. So instead of turning back, we got into the river and started running up it when I found a dead beaver! It was truly cool. I thought it was a log at first then I noticed its tail and we all viewed for awhile until Nick grabbed its tail. It would have been the greatest Ell's drop ever, but no one dared drag it out of the river and up the hill. (Kinvara green 324.75)

AM - 4 Sunrise.  Somehow my alarm didn't go off this morning and I woke up just in time to get to practice.  It was really wierd I checked and rechecked it and it was totally set correctly.  Hmmm?  (Riders 141.75)

AM - 14 Sullivan.  Went and ran my tempo (attempt) early this morning before the meet.  Times weren't great, but I made it through and that was good.  Added a little with the dog before I had to leave.  A couple miles were sub 6 and the othere were just above or right at 6:00.  The hill was where I felt the lack of tempo the most.  Suprisingly, the last mile of the 6 tempo (with 2 progression before) was the best at 5:49.  (Adios 323.75)

My best week in awhile.  Got some doubles and workouts in; both achilles showed some progress.

Goals for next week: will be a bit busier again.  Try and use the time to keep the achilles going in the right direction.

AM - 9 Twix/Sunrise.  Got up and put in some miles with the dog.  Then over to practice.  Left achilles had basically no pain at all.  Right was also surprisingly okay.  Just a little residual pain throughout.  (Riders 150.75)

afternoon - 4.5 track.  Just ran around the track during practice.  (Kinvara lime 605)

AM - 9 Twix/Sunrise.  Another decent morning run.  It is all based upon how the achilles feel right now.  (Peg 322)

afternoon - 5 track.  Wasn't planning on running this afternoon, but the JV meet at Hurricane got cancelled because of very wretched wind.  So I just ran around the track as the team did their workouts.  (Peg 327)

AM - 10 Twix/track.  Got up just a little earlier with the dog because practice was a little earlier.  Got over there for the workout and ran Hart's and then the track.  It was still pretty windy this morning and a bit cool.  (Riders 160.75)

AM - 8.5 Twix/Sunrise.  Ran reverse with the dog to mix it up a little.  Still cool this morning.  A touch more tightness in the achilles the last day or two.  (Peg 335.5)

AM - 6 Twix/Sunrise. Let myself sleep in 20 mins and just took the dog a couple before practice. (Riders 166.75)

AM - 14 Sullivan. Hit them tempo before the meet like last week. Did a little better even though both achilles, especially the right, and I felt way flat. Didn't push much on the progression because I felt blah, so the first mile was slow at 6:02. Most of that was in the first half into Hells Hole. I didn't bring a light and I didn't want to die so I just chilled and came onto the loop section at just under a half in 6:30, so 2nd half was good. Then 5:52, 6:09, 6:02, 5:52, 5:47. The uphill really slowed me again. I was well under 6 on the first half of 3 and 2nd half of 4, the Dam Hill is really getting me right now. Sad that I am happy about sub 6:00's, but it's improving. (Adios 337.75)

Achilles didn't improve this week... Bummer.

Goals for next week: maybe back it off a little so that they can feel a little better. Wish I was in shape to, and had the time to, run the Southern Utah Half. Maybe next year I'll be there physically. Then I can make an assistant take the team and I'll run my race (if I have an asst.)

Nothing - sickness has hit the Holt household big time!  Happy b-day to my amazing Rylee.

Nothing today either.  I did eat a bowl of icecream for dinner - first food in two days!

AM - 4 Sunrise.  4 difficult and stomach wrenching miles.  Ate some more food today.  (Riders 170.75)

AM - 6 track.  Ran up to Harts and then around the track a bunch as the team did a workout.  Felt a bit better today.  Still super drained.  (Peg 341.5)

afternoon - 4 Sandberg's.  Kind of a modified loop.  Need more sleep.  Feeling improvingly better though.  (Lyte33 207)

AM - 4 Sunrise.  Had hoped the time off and easy miles would at least help the achilles... not as much as I had hoped.  (Riders 174.75)  Big news of the day - wait for it... I did actually sign up for the SGM.  I don't know how pretty it will be.  But I want one more shot at it.  We'll see if I say that come September, or any early morning or when I am trying to run a double in the 115 degree summer.  Whatevs... it is what it is.  It also showed all 10 of my SGM's and I have an ave. of 2:35:21 - not too shabs considering my 1st marathon was a 2:55; I was sick on one and paced my bro to a 2:47; and one was my first marathon back to running 11 months after a stroke at a 2:42.  4 sub 2:30's and 3 others within 4 mins of that.  2 top 5's, 1 other top 10, 3 top 15's, and a top 20 place. I would call myself a decent mid-level runner.  Wish I could have had taken it to that next level at some time in my life, but I truly gave it all I could to get where I was; so I really don't regret anything with my running other than I wish I would have gotten to it a little bit sooner.

Nothing today. Feel better physically, but I am so tired. So I used that as an excuse to sleep a little more before the meet.

Obviously a pretty junk week.

Goals for next week: get back in some sort of groove,

AM - 9.75 Twix/AC. Got up and took the beast out and then around DI before practice (moved it back to 6:30 as we taper). Then the team got almost to Arctic Circle. I felt good. Have been massaging my right achilles which is about the most painful thing I've experienced (not really, but pretty dang bad). Hopefully it can break up some crap and generate some blood flow to heal it up. (Riders 184.5)

AM - 9.75 Twix/AC.  The same as yesterday.  Glad I am making myself get back into the morningness.  (Peg 350.25)

AM - 9.75 Twix/AC.  Reversed the morning with the dog and DI.  So that was the big craziness of the day.  (Riders 194.25)

No afternoon again today.  What a very busy week.

AM - 9.75 Twix/AC. Pretty much the usual. (Peg 361)

afternoon - 5.25 Shoe. Pre-race run. Supa hot today. (Kinvara blue 233.5)

AM - 8 Twix. Kinda fell behind, so I am trying to temper what I did. We headed up to Herriman today, so I remember I got a decent run in the morning. (Riders 202.25)

morning - 7 Sandy/Gully. Kind of a guess on mileage. But the meet got over way late last night, so I didn't get up any earlier than necessary. Ran with the team from the hotel to the bottom entrance to Dimple Dell and ran up the gully a bit. Hit this dope rope swing and everyone who was awesome went on it - even the old guy. Only the losers didn't try it (aka the injured Nick). (Kinvara green 331.75)

Well I guess this week was better than last. What a yucky track season this has been for my own running.

Goals for next week: does it do any good to have any goals?

AM - 3 Twix. Just out with the dog. (Peg 364)

AM - 3 Twix. Again... Just too busy (and lazy in the morning) for anything else. Kids meet after practice. (Riders 205.25)

AM - 3 Twix. Seems to be the trend this week. (Peg 367)

Afternoon - 5 Shoe. Seems like I ran pre race run too. Shoe?

AM - 3 Twix. Probably messed up yesterday, since pre race would have been Tues. with region weds and Thursday. No stress. (Riders 208.25)

AM - 3 Twix. This is where I'll make up that mess up this week. I didn't run pre race because of the kids meet. But I did get out in the afternoon with the team on the river trail. (Peg 370)

Noon - 11 Suicidal Tendencies. Slept in and had a good waffle breakfast then went out later to one of the greatest runs ever. Had a great run and just enjoyed the desert. Ran up the trail and then just sat at the top and practiced a bit of zazen. I don't know how long I meditated up there, but it was quite awhile. Wonderfully, time was not an issue and the oneness was soul touching. Flew down the trail after and was at one with the trail. Stopped at watched an awesome red-tail circle above the cliffs. Then in the last mile, going along the base of the sidewinder cliffs, I heard a screech that nearly scared me to death. Looking up there was an enormous and beautifully colored red-tail hawk looking at me from no more than 10 feet away. She let out another yell and then flew off circling just above for a few more minutes. Very transcendental moment. (VertK 440.5)

Pretty lame week for running except for today. I am really struggling with it right now and need this school,year to one out of the way. Big step this week with the APUSH attest out of the way and Region.

Goals for next week: maybe get things going in a better direction with loving life, running, school, etc...

AM - 4.5 Twix.  Took the dog around a bit again.  (Riders 212.75)

afternoon - 3 track.  Just ran around a little bit on warm and cool.  (Peg 373)

AM - 5.5 Dirt Mile.  Took the dog up to the dirt mile and ran a few of the long laps.  Achilles is just kinda hanging out where it has been.  (Kinvara Green 336.25)

afternoon - 4 loops.  Warmed up and ran a few 200's MastaBlasta style with the team.  And then cooled a bit after putting away hurdles and the high jump pit for the season.  (Ronin 515.5)

AM - 5.5 Dirt Mile.  Took Twix onto the Dirt Mile again.  She tripped me again trying to chase after a bird.  She is such a beast - and not the good kind.  (Peg 378.5)

AM - 6 Twix. Got a new lead leash for Twix to try and control her tendency to pull. It worked like a miracle. I even enjoyed running with her so much, we extended onto Dirty Sock! Maybe I won't kill her after all. (Riders 218.75)

afternoon - 3 Provo High.  Just got a few laps in before the storm ran us off the track.  Season coming to an end... Wonder how I feel about that?  (Kinvara lime 613.75)

AM - 6 Provo.  Ran from the hotel up to the meet for the annual Coaches' Race.  Had Cam with me so he was able to do the final sprint while I walked across the field.  Then added a few miles around the track with kids warming up.  (Peg 384.5)

morning - 8 BYU.  Ran some laps and then other warm ups with the team mostly on the TB trail a couple times.  Very pretty up there.  (Kinvara lime 621.75)

My running took a backseat this week - but I will still able to get some build up in - unfortunately, it wasn't a very good State meet for the team.  Still very proud of the team and each of the kids.  They worked very hard this season and really made some solid gains.  Hopefully I can improve my coaching and really help them hit their best.

Goals for next week: Kind of tricky timing as I want to get building mileage more (so I will), but I also will have to take the end of next week off (hopefully just a couple days and then be able to ease back into it) - so I am going to have to fight the idea of "What is it for if I just have to take some time off?"  So... the real deal will be to build up just for the love of running, which I am starting to find a bit more again.

AM - 5.5 Parkway.  Good run with the dog on the Parkway.  The new nose harness thing is really effective at teaching her not to pull and make life hideous for the both of us.  (Riders 224.25)

afternoon - 6 Green Springs.  Up to GS in a downpour.  It was a very peaceful and enjoyable run after a long day of volleyball that further proved my advancing age.  I will say that once in awhile I can still do some damage on the court though.  (Adios 343.75)

AM - 6 Highland.  Took the dog into the desert.  She was a little antsy because this is where she used to get off leash and be able to run around, until she would come back.  So she wanted to go a bit, but actually did a pretty decent job of controlling herself.  (Peg 390.5)

afternoon - 6 Trail to Nowhere.  Kind of revamped this run.  Dropped off from the school down through the neighborhood instead of up Green Springs Dr.  It is much safer and will be the way the team will run around here from now on - it won't eliminate all contact with GS Dr., but it will greatly reduce it and that is good.  Then took it onto the trail and then connected to the TtN (which is still closed off because of flooding like 2 years ago).  A bit warmer today.  It was nice to have the sun hitting the body, but I forgot my sunglasses and that sucked.  (Kinvara3 813.75)

AM - 6.5 Parkway.  Took Twix on the Parkway again with a bit of an extension through the new neighborhood up there.  Wanted to get more, but I set my alarm wrong and slept in too much.  Only run today because of graduation - it is all done!  Except for me... because for some reason I keep coming back.  Achilles (right) has had a bit of improvement in the last couple days!  Keep it going.  (Riders 230.75)

AM - 6 Twix.  Took the dog out on her normal route with the extension through Muddy Sock in reverse.  Was a very nice morning.  (Kinvara blue 244.25)

morning - 6.5 Highland. Twix's longest run yet. She did pretty well on the trails when they were well worn. There were a couple dogs out in the sort without leashes that caused a few problems. (Riders 237.25)

afternoon - 8 City Wells. Nice and stormy run, but it never really rained. Hoped to see a tortoise in the desert, but nope. Negative split by about 5 minutes on the way back. Of course that is easy with the slow uphill pace I had on the way out. Surprisingly, I didn't feel the earthquake over by Caliente - I usually have a pretty keen sense of those types of things. (Kinvara white 411.75)

AM - 12.5 Prospector. End of a long week of running for me as of late. Steven, Logan and Caden came over and we had a good run in the desert. Nice and soaked down sand made one of the greatest trails even greater, (VertK 453)

Not a bad week. Building up of mileage continues. Achilles saw a bit of progress.

Goals for next week: get a bunch of stuff in before the weekend - which will. Then see me incapacitated for hopefully no more than 4-5 days.

morning - 12.5 Sullivan. Ran a couple laps of the Dirt Mile with Twix trying to get it marked back at a mile after the changes this winter. Got it all set; now just need to get it raked up. Then dropped off the dog and ran the Sullivan Loop with 5x4 mins at around 6:15 pace. Felt decent. Didn't have to work too hard to push myself a bit. (Riders 249.75)

evening - 8.5 Sullivan. Ran the loop with James in reverse this evening. Had a good ol' brotherly talk. Those are necessary once in awhile. (Kinvara white 420.25)

AM - 7 Twix. Took the dog out on her loop, but added a bunch of extensions to get around 7, and that's what it did. I'm pretty sure it's her longest run yet. Nonetheless, she is still cruising around the yard and jumping in and out of the pool. She has limitless energy. Run was nice. This morning was so great. The heat is just on the horizon, however. (Peg 405.5)

afternoon - 7 North Desert. Went up into the desert to mark the distances for afternoon runs this summer - appropriate because it was a bit warmer today. (Kinvara3 820.5)

AM - 10 Parkway/Millcreek. If I wasn't so old I wouldn't have an excuse of why I ran so slow this morning; but I am so... Suck it. Took the dog on a shortened Parkway and then into the desert where I decided it is going to be tough for me to do one last push for the mary. I am a long way from where I want to be, but I've got some time. The run back was actually decent. And the downhill got me moving, so that when I looked at my watch in town I was actually going back to a normal human's pace... And that's good, because although I don't really like normal humans, they are better than abnormal ones. (Adios 353.75)

afternoon - 8.5 Riverside Trail. What a difference thoughout the day. Dropped Ry off at Heritage where the girls team was doing some Zumba and I went for an hour run. Ran down the trail, looped over into Bloomington and then back. Stopped off at a couple parks no got water and soaked down the hat. Warmest afternoon this year, but I felt pretty good after about 1.5 miles and just kind of ran a nice enjoyable run at an okay pace. At the driving range netting, I stopped and watched a hawk. It was sitting on the north end of the netting/cage and I walked right up to it. I stood about 2 feet away from it for a minute or so. I wanted to reach up and touch its talon, but I kind of chickened out. Cool stuff though. Ran in my new Kinvara 6's; they are more white than grey, but I already named some Kinvaras White, so I'll go with Grey. And of course they are masterful as are all Kinvaras from clear back to the originals. (Kinvara grey 8.5)

RHR: 43

AM - 7 Twix. The dog's loop with the extensions to make 7 in a new pair of Pegasus 32's. Kind of want the week to be over. (Peg black 7)

afternoon - 5 Lower Grapevine. Tough to get out this afternoon - hardest day these past two'ish weeks. But I got out and just took laxi-taxi and survived. Didn't feel any major earthquakes or watch St. George become beachfront property; but did see two large dust devils. (Peg 410.5)

RHR: 40

morning - 10.25 Old Tempo Loop. Can't really remember what we used to call it. Met up with Logan at the Dc and had a good run together. Such a solid guy. I'm out of commission now for a bit. Really want to be back on my feet by mid next week, but I'll give it time. (Peg black 17.25)

RHR: 41

Nothing today. But I feel pretty good. I maybe back mid-week. Earlier if I keep progressing.

RHR: 43

Best week I've had in a bit. The last two weeks were good mileage builders. Next week will be used as a recovery week and then I'll get back to building the mileage and trying some smaller workouts to get ready for the real stuff. Achilles is feeling significantly better. Best in months. Maybe these few days will help it really move toward the positive.

Goals for next week: recovery. Get back on my feet ASAP.

Nothing for me today. Actually had to force myself not to run. I am trying to hold out until Wednesday; I may not make it. Feeling good. Still some soreness, with a little bruising and swelling. First day of XC practice. Had just shy of 60 there today, with 26 (I think) girls. Both very solid starting numbers. With the give and take of the summer and the season, I would be very happy if we end there.

RHR: 41

Thought about running today. Probably better that I didn't.

RHR: 41

morning - 5.75 Lower Grapevine. 1st run back. Obviously some soreness and such. Running wise I felt pretty flat. But no Achilles pain! (Barefoot '15 3.5)(Peg Black 22.5)

RHR: 48 - kinda high. Maybe I was just anxious to get back to running today!

morning - 7 DogTown. Just around town for an easy day at practice. Added a little in with the dogs after. Felt a little better today than yesterday. (Barefoot '15 4)((Kinvara grey 15)

RHR: 46

morning - 7 Fields. Warm up and then a nice run through the Fields with a few minutes of quicker finish. More improvement today, with just a little more discomfort when we picked up the pace. Feeling pretty confident I'll be ready to just be normal by Monday. Another good note, the right achilles has been pain free on runs for three straight days - for the first time since January! So nice. (Barefoot '15 4.5)(Peg 417)

noon - 10 Sullivan Loop. Went hiking with the scouts this morning to Kanaraville Falls. Pretty awesome - can't believe I live only 25 miles from it and have never been before; plan on taking the fam up this summer. So, when we got home I went out for my run. Was a little more sore going into the run because of the movements of hiking, but once I got going, I felt as good as the last couple days (maybe better). Without planning, I noticed my pace was pretty decent down on the river and saw the watch drop into the mid 6:00's and then mid 5:00's for a few miles. So that with the relative mildness of the pain leads me to believe I should. Be okay to do a bit more next week. (Peg Black 32.5)

Got back on my feet, at least, this week. That is about as much as could be asked for after getting sliced up last Friday. And the achilles really feels good.

Goals for next week: put as much mileage in as the body will let it.

AM - 12 Twix/Dirt Mile. Ran Twix's loop with her. Then at practice, I ran with the girls for 45 mins on the Dirt Mile. We got three progressive miles in at 8:00, 7:40, 7:20. Good mid-distance run with a little push for them. They will be a special group for the next few years. (Barefoot '15 5)(Peg Black 44)

RHR: 45

afternoon - 6 ND. Temps near 100 had me ready for a hot afternoon. Hat, water bottle and some sunscreen. Actually not quite as hot as I thought. Running in the desert is nice because it gets you off the hot streets. (Kinvara green 343.25)

AM - 16 Sullivan Loop. Ran the neighborhood with Twix on her easy day and then down to the river for an attempt at some sort of workout. It was one of those, that you are kind of embarrassed to post because it was so slow. But lie I have said before, it is a place to start. Averaged 6:19 for the 5.5 mile loop - nowhere to go but up, hopefully. I thought I was pushing hard, but looking back at it, I kind of think I was chilling out way too much. No big though; just happy to be running and enjoying the celestial sunrise this morning. Then barefoot and some striders for practice. Doubled my barefoot mileage for the yer just this morn. A little bit of achilles pain here and there in the workout - don't like that. And a good Kids Club day. (Barefoot '15 10)(Adios 364.75)

RHR: 46

afternoon - 4.5 Dirt Mile. A few miles on the extended DM. Weather was overcast as a bit breezy to make the run much more pleasant than the usual summer afternoon run. Wasn't sure if I should run this afternoon with the bigger mileage this morning and already this week. But I figured I might as well with the weather and Al and the older two girls are headed to camp the rest of the week, so who knows exactly how it will play out. (Ronin 520)

AM - 13 Twix/Parkway. Took the dog out, didn't do all the extensions because my mileage is too high this week. Then over to practice and we ran the Parkway with extensions to hit our 60 mins. Felt good - a bit tired, but not bad. Came home to find that Twix had chewed on the couch. Either that freakin dog is going to die or I am... I don't know what that means, but it may express some of my anger at this time. (Barefoot '15 10.5)(Riders 262.25)

RHR: 39 - way down from the last week, will see if that's back where it should be or something else.

AM - 12.25 Parkway/ND. Took Twix around the Parkway with some extensions. Then an easy 30 for practice ending with striders. Pace today was pretty chill. Found a dead baby tortoise today, bummer.... Those boneheads developing near the fire station must have scared it onto the road. And then, death. (Barefoot '15 12)(Kinvara grey 25.75)

RHR: 40 - another lower rate. I think my body is just getting back to normal after the slice and dice.

No afternoon again. The only bummer is that temps are nice. But I have to be careful with the build up. Hopefully sound 80-85 this week and then around 100 next.

AM - 13.25 Townhomes/Prospector. Short run with the dog. Then practice at Coral Canyon. We looped up Highland and then onto Prospector and made a full loop to the Quail Industrial trail entrance and back to the park. Run was very good. We put in a little pick up for the last mile. Had a good chat about the team's focus as well as PED use. The young guys are doing amazing as well. And of course the girls are doing awesome. (Barefoot '15 12.5)(Peg 429.75)

RHR: 40 - settling in where it should be the last few days.

AM - 19.25 Southern Parkway. Stevey, Logan and I out for a jaunt. Nothing quick (ave 7:00); I just wanted to finish a long run at the end of the week. Felt totally fine and I feel my confidence growing as I start to get into shape a bit. (Peg black 63.25)

RHR: 43

Got more mileage than planned this week. But I only ran two doubles, so I don't think I was overburdening myself. Heart rate returned to normal and life is good.

Goals for next week: see how the body responds to the higher mileage and keep building from there.

AM - 15 Dirt Mile/Sand Hill. Twix and I got in around 4.5 this morning up in the dirt. Then for practice we went on our long run. Was a little worried about it with the quick turn around for the team (Many more people there on Mondays, so might as well put the most important run of the week when the most kiddos will be there), but they did great. They requested (Hell Raiser requested) Sand Hill from the City Wells side. First time up that beast for most of them. But it was a good run. Had a 10 minute pickup at the end and all survived. (Barefoot '15 13)(Riders 276.75)

RHR: 40 - after a 50 yesterday, I was glad to see it drop back down.

afternoon - 6 ND. Out a little earlier because I was just kind of sitting around bored. Timing was good, though, because a batch of clouds came in and kept over the sun for most of the run. Still over 100, but no direct sun really makes it so. Much more bearable. Wore the Gel Lyte's that I haven't worn in a long time. They felt pretty decent. It was different to be in a flatter shoe after wearing higher ones for so long with my achilles. (I guess the Kinvaras have a lower drop as well, but they have a little more to them than the Lyte33's.) (Lyte33 213)

AM - 17 Sullivan/Grass. Junk tempo this week. When I started off with Twix around the neighborhood for just a couple and on the way down to the loop, I felt yesterday and the last week in my legs and I was worried I wouldn't have anything. Starting off though, I actually was moving decent without much effort. Had a 6:09 ave at the corner (2 miles), which is an improvement from last week. But up the Dam Hill I totally sucked and I couldn't bring it back on the opposite side like last week. So I ended with a 6:23 ave. bummed that it was worse than last week, but I still think I am a better runner today than yesterday for having at least tried to tempo. Then to practice for some barefoot ing. It was a good recovery, but I was pretty slow on the striders. Probably will take the afternoon off; we'll see. (Barefoot '15 18.5)(Kinvara grey 37.25)

RHR: 40

AM - 14.5 Twix/Dirt Mile. Some miles with the dog and then practice. Hit the DM for a progressive pickup. We are really bumping our workouts back and focusing on different things this year. Guys and Girls stuck together very well all the way through 10-15 deep. Top guys went five as we went from 7:20-6:15. (Peg Black 77.25)(Barefoot '15 19)

RHR: 41

AM - 12 Lower Grapevine/ND. Just some easy running today. First with the dog and the. With the team up into the desert where connected onto Dino Tracks and then looped around back to the school. Finished up with some barefoot striders. (Barefoot '15 20.5)(Riders 287.25)

RHR: 39

afternoon - 6 ND. Just a hot run up through the desert. I actually feel pretty good. (Kinvara Green 349.25)

AM - 18 Parkway/BV/Sullivan. Got a longer run in today since the girls and I are going camping today. Hit the Parkway and extended it into Buena Vista and back around all the way to Kings Row - Twix's longest run ever and she totally owned it. Then for practice we went up from Sullivan and Hells Hole to the dump and down the Dam Rd. Not a bad morning of running. Temps at 70 are some much nicer than near 80 (or 105+ in the afternoon). (Peg 447.75)

RHR: 44 - went up a bit because I was thinking too much as I sat there trying to wake up a bit.

AM - 14.25 Mt. Logan. Took the girls camping out into my old fire fighting stomping grounds on th AZ Strip. We had a ton of fun; stopped off at the Trumbull Schoolhouse and Ice Caves yesterday and had a nice camp last night. I actually couldn't fall asleep for some reason until well after midnight and then Twix was antsy in the morning and got me up earlier than planned. So I just went out and ran. I took it pretty easy on a road (two track) that I hadn't ever been on before. Dropped off the front-side of Mt. Logan down toward Bundy Ranch. Saw a bunch of deer, an old-dead snag full of turkey vultures and about 20 turkeys walking around a meadow. Came back and got Rylee and did her 35 minute run with some fartleks with her and we saw more deer. Then when we got back, Laney didn't feel like going out with Pyper, so I ran 2 more with her and we saw some more deer and the bluest blue birds ever! Ended up 14.25 and Twix did all of it +, since she was unleashed the last section and was chasing everything through the forest. Probably 15 miles for her today! (Kinvara3 834.75). After cleaning up camp, we headed down to Nampaweap and hiked to the petroglyphs and then drove down to Toroweap. The girls hadn't ever been to the Grand Canyon and this is the grandest part of it all - 1 mile of sheer red rock canyon walls; it is intense. They weren't even scared, but we also very good about not messing around at the cliff. We also saw a condor fly right by us! Super cool.

Good week. Miles were solid. Got a long run in. Ran while camping. Not a very good tempo, however.

Goals for next week: may drop the miles just a touch as a recovery week (but I am not really sure where; I'm not hitting many double and the morning just kind of add up); definitely have a better tempo; and I had better get to see The Essence (my boy Mike Finch is home from his mission!)

AM - 16 Twix/Mustang Pass. Took the dog out for around 4.5 and then ran Mustang Pass at a very leisurely pace - a few guys were struggling today with the heat - ending with some striders. Pretty warm out, but I felt pretty good. (Barefoot '15 22)(Peg black 91.75)

RHR: 39

AM - 16.25 Sullivan Tempo/Grass. Ran a few with Twix around the neighborhood and then went and got James and we headed down Hells Hole for a tempo. Did much better this week because James was there. Got off to a better start and then settled into 6:04 at both corners. Then coming up the Dam Rd. I could feel James not too far back, so that me pushing instead of relaxing. Got to the top with 6:11. Then down to 6:04 at the bridge and finished with 6:02. Would liked to have finished with a five in front, but it's coming - a 20+ second improvement over the last two weeks and the last two miles under 6:00 show progress, and that's all you can ask for - keep progressing. Then barefooting for practice and a long day of running club races followed by a big hike up Pine Valley on Browns Point Trail that took pretty much all day. (Barefoot '15 26.25)(Kinvara grey 49.25)

RHR: 41

AM - 17.25 BV/Dirt Mile. Twix and I went out into Buena Vista and loops back through Washington. Then onto the Dirt Mile for practice with a progression run of just over 5.5 miles. The pace dropped from 7:20 to 6:25'ish by the 5th mile and under 6 for the next half. Very solid work from the boys. ?-could they do it without me there keeping track of them? Finished up with some striders. I've actually like the transition of our strider days; it helps me open up the legs and work out some of the stiffness at the end of a harder effort. (Barefoot '15 27.75)(Ronin 303)

RHR: 41

AM - 17.25 Parkway/Middleton. I thought I was going to get to sleep in today, but last night Ry reminded me she needed to run early to head out on the trek. So Miles and Rylee and I got out early and got 6 in on the Parkway. Then Twix and I got in 4.5 more around her loop. Then headed over to practice where we hit an easy 45 minutes out and back into Middleton with a good group of the guys. Hopefully the girls got back... I didn't know where they were and I needed to get home to send a couple of my girls off to their Grandma's. But the team was in the capable hands of Vis, so they probably are alive somewhere. (Barefoot '15 28.25)(Kinvara white 437)

AM - 10 DM/Chuckwalla. Slept in a bit and just got a bit over 3 in with Twix. Then a good trail run with the team out at Chuckwalla. The guys I was with made it all the way to Scout Cave where I spun a yarn and told the boys it was called that because back in the '40's a scoutmaster killed 5 scouts in their sleep in what we would now called an incident of PTSD... It was great stuff; they totally believed me and would have still if I wouldn't have told the story to Vis when we got back and they overheard me. But I had to brag about my good story! Bad news though, Skylar out kicked me in a freshman race up the hill to the trailhead in a true unplanned "he made a move and I went with him from the back of the pack uphill kicker"... But Andrew did NOT catch me! (VertK 463)

AM - 19.5 Santa Clara. Met up with Logan and James at the DC and ran out through Green Valley, Santa Clara and Ivins. Really good run except Logan bawling that we ran 1 block from his house and he could have slept in. Nothing killer, but we did pick up the pace the last few miles and I felt decent, but also pleasantly tired for the week and run by the end. (Peg black 110.25)

Pretty pleased with the week. Goal was a recovery week, and although the the miles were moderately high for that, it was all on singles. So that's the recovery. And I am feeling like I can take it up to 110 without much trouble.

Goals for next week: so that's where I will go... Will be in Sandy for the 4th, so I may run their race as well and see how I stack up to last year on such little training.

AM - 19 Twix/Fields. Got 5.5 with the dog before practice. Then for practice we ran into the Fields out to Treasure Valley and through PV Estates. It was a good solid run for the most part. Two things the team still really needs to work on 1) stronger runners helping those who are struggling stay in the group 2) those falling off the group pushing harder to get in the middle of the group. If we could really learn/implement this we would be well on our way to great things, but wouldn't we all. Ended with 8xbarefoot striders. (Barefoot '15 29.75)(Peg 465.25)

RHR: 42

afternoon - 6 ND. Very hot afternoon run; hottest of the year. A couple weeks ago the ice would last a little bit all 6 in my hat until the end; today, it was melted before 3. But... It is what it is. (Lyte33 219)

AM - 15.5 Sullivan Tempo/Grass. What a tough day to get going. My first couple of miles with Twix were probably around 9 min pace. Yesterday's mileage and heat really got to me - so I'll take it a it easier tomorrow. Picked up James for our tempo. It was way tough to try and get a positive attitude going (and I never really got there). Tried to get out just a little quicker hoping it would get the body and mind going. So hit 5:58 and :59 at the corners. The hill was pretty tough for me today, but I really wasn't too far off of last week. The difference was last week I attacked the end of the hill, this week I was in survival mode and couldn't regroup anything when James came by me. Overall the age was 6:04, so only 2 seconds slower than last week. However, it felt like I should have been 10-15 seconds off. So the bad is that the overall thing was slower and I'm not seeing the improvement I want. The good, when feeling totally crappy and after a very long day yesterday I was still with last week. It'll come around; I just need to keep working. Then barefooting for practice and finished off the long morning with Kids Club. I would prefer an afternoon off, but it is our first practice today, so I had better get out there - since its at my house! (Barefoot '15 33.75)(Kinvara lime 633.25)

RHR: 42

afternoon - 4.75 DM/Turf Farm. Got out for a little over 2 before our first afternoon practice. Then ran 20 (actuall 21 - overtraining) minutes around the Turf Farm loop. Pretty hot out, but some very cool thunderheads around - that aren't going to do anything. (Ronin 524.75)

AM - 13 DogTown/DM. Had a rough night for my poor feet. Both achilles are just a little sore; so I figured I had better follow the same advise I gave Alli P and do the stuff that makes them better. So I needed to wear the Strausburg sock. But on my left pinkie toe, I ripped out my hang nail yesterday and it was way sore - too sore to have that sock pulling on it all night. And my right big toe kills in that dang thing (unbeknownst to the world, I believe I broke it a few weeks ago; it always has a general pain, but in the Strasburg or when my shoe turns wrong - like going down rocky trails last week - or when I hit it it hurts bad enough to push to tears. Anyway, I decided I would do the right foot. It hurt that toe bad enough that I really could sleep. So at some point early in the night, I abandoned the effort. To the run... Forcing myself into an easy run today. Took Twix five around town. The left toe really hurt - probably the worst one of those has ever hurt, but by the end it had faded to a dull ache. Then ran Dirt Mile progression with the Varsity girls from 8:00 (actually a little quicker 'cause we got caught up in my yelling at the boys to get going), 7:50, 7:40, sub 7:00. They did a good job and are fun to run with. The boys did well upon their own, too. Both things made me quite happy. Finished up with 8xbarefoot striders. (Barefoot '15 35.25)(Riders 314.5)

RHR: 41

AM - 12.75 Twix/Parkway. Took the dog on he route in reverse direction and then the Parkway for practice. All very easy... Necessary and Proper. I am thoroughly convinced that the Strausburg Sock was created by a masocist who laughed at the idea of taking an ornery injured runner and making his/her sleeps as uncomfortable and restless as possible. (Barefoot '15 35.75)(Peg Black 123.5)

RHR: 40

afternoon - 11 Forsyth Canyon. Just needed to get away from people and hit a trail. So I drove up to Pine Valley to tackle the Forsyth/Summit Trail. It was absolutely beast! Such a great experience. Allowed me to clear my head and enjoy some of the greatest creations made. Took it up in 1:26 and back down in 1:01 for the 3500 ft climb. Both were pretty easy. Wasn't trying to kill anything; just enjoy life. The view from the top is just absolutely breath taking. Glad I did it; even though when I got back to civilization it was more of the same. (VertK 474)

AM - 13 DM/BHNP. Slept in a little after a late night church meeting and got in a bit with Twix. Then a short break for the drive over to Bloomington Hills North Park for practice. We ran a couple laps of the course and then the Mayor's Loop. Life a little tired. (Barefoot '15 38)(Kinvara grey 62)

Sandy Classic 5K. 17:00

AM - 13 Dimple Dell/Sandy. Got up a little later than planned, but I still wanted to get most of my mileage in before the race. But didn't really care how much that was. Ran down to the city hall by going up to Granite Park and running the Dimple Dell Gully all the way down. I took it super easy, but it as nice to be off the roads and on a good soft trail. My legs and mind were just super spent and I know if I didn't change my attitude I was in for a real crappy run. Got to the start and bumped into Rob and then found my fam, changed my shoes and warmed up just a little with my girls. The race was totally different than last year - which ended up being good for the win, but bad for the time. It went out super slow. By about 1/4 mile I had the lead and it looked like no challengers even though I was taking it pretty conservative - knowing I am not as in fast shape as last year. Hit the mile in 5:36, was 5:10 last year. So my 33 sec slower time was almost all in this mile. Pushed the second mile a bit and it was a bit quicker than last year; I think in the 5:teens. Tried to push the third mile. Glanced back and saw Blake of Alta not way back, so I wanted him to know he didn't have a chance and shouldn't even try. So I pushed pretty hard on the uphill side of the mall. This mile ended up a bit slower than last year as I tried to push in, but really didn't have much. I think around a 5:high teens again. Not a great race, but it is fun to win as you get old. And most importantly, maybe I can believe in myself a little bit more for my tempos and start getting myself into shape. Went back and looked for Rylee. She finished 5th last year, and I thought she might have a chance for the win if no superstars showed up. Sure enough, found her pushing the last 600 in, in the lead and passing all sorts of guys. She was about 40 seconds faster than last year at 20:40; not a bad start for her Freshman year on a fair/tougher course with the highest mileage evaer in her legs and no teammates to help push her. Went and found Pyper and ran in with her. She did great and finished with a 24, 13th overall and 4th in her age. Then went and got Laney. Ally was running with her and helped keep her going. She ended up 3rd in her age, so that was fun. (Rocket 2 105.75)(Riders 321.5)

RHR: 42

Good week for running. Fun to run up the mountain, run with the girls team, and watch my girls race.

Goals for next week: see what it brings. I really shouldn't need a lower week, but if necessary I will. Maybe something fun out on some trails since I can't be with the team.

AM - 16.75 Dimple Dell/Sego Lily. On Sat Rob Murphy and I had talked about going up to Jeremy Ranch. Sounded awesome and was pretty excited about it, but forgot that fam was going to Lagoon. So that kind of threw off the plan. Messed up my original plan of trailing at Corner Canyon too. So, anyway, got up kind of early and took Twix out on the Dimple Dell trails. A few more people out than I thought at that time. Also bugged by the people that blatantly ignore the rules and have their dogs off leash (because apparently they and their dogs are to awesome to follow rules a but guess what, my dog isn't awesome enough and when your dog charges up to mine, who is on a leash and is trying to be better so she doesn't get in trouble, and starts causing problems it is going to develop into me probably yelling at you and your dog). But we had a good time. Then dropped off the dog and ran Sego Lily finishing with some barefoot striders at the church park. Including some running through the coldest sprinklers know to mankind! (Barefoot '15 37.5)(Riders 336.75)

morning - 16.25 Sego Lily/Wasatch. Up a little later after getting home late from a good day at Lagoon. Took Twix around Sego Lily, bumping into Justin Park at the end and having a good chat with him. Then up onto Wasatch where I attempted my tempo. Splits were all over, basically following the terrain - faster downhill and slower uphill. Overall probably just a little bit better than last week's effort. 6 miles of tempo starting at 2 miles from the in-laws. 5:59, 6:15, 5:40, 5:35, 6:19, 5:47. (Riders 353)

All day - 33 Virgin River Rim Trail. Have wanted to run this full trail for years, so we just kinda did a quick throw together planning of this trail last night. Met up at the store at 4:30 and drove up Cedar Mt. to Strawberry Pont. We didn't have a ride back to the trailhead at this point in time, but eventually got ahold of Hayden who graciously volunteered his day to tote us all over the place. Started the tail at about 6:30 with high hopes and great attitudes. Saw deer, elk and antelope throughout the day. Views off the cliffs and down into Zion were absolutely unmatched and indescribable. Dodged some intense thunderstorms with only brief lightning and hail. Unfortunately, Logan wasn't feeling too hot and struggled a bit. Steve drank his water pretty quick and when I dumped some of mine into his, I spilled most of mine. So he and I dropped off the trail to a campground my Navajo Lake to refill and Logan continued on. When we got back the trail, I noticed no footprints on the trail and worried Logan may have missed a trail sign. By 16-17 Steve and I were both getting pretty spent too. Still no Logan and we should have caught him by now. More amazing views and spectacular single-track trail through the high aspen and pine forest. Finally at about 26 I started to feel a little better and ran a few faster miles through a picturesque aspen meadow. Got to the "end" of the trail and waited for Steven at the trailhead for about 20 minutes. Started to go back and get him when he came out of the forest. Turned out he lost his phone and spent a bunch of time looking through the meadow for it without any luck. Still no Logan. Kind of had to guess at which direction to drop off the mountain to Woods Ranch, but had a decent idea and we guessed right. Got down there and Hayden was waiting for us. But not Logan. So I waited in case he showed up while Hayden took Steve to the car at the top of the trail. I really figured we would need to car the sheriff and have them search for Logan. But I had a very good idea where he had missed the trail and that would give us a good direction to look. I told Steve, best case was that Logan had backtracked and worked his way to the highway. Sure enough, after a few minutes they came and got me with a stranger they had picked up on the highway. After getting the car we went back to where Steve lost his phone and ran in just over a mile to look again. Still no luck, bummer. Overall and awesome experience. Would like to do it again when I was feeling better and when Logan was feeling better. So beautiful up there. Truly inspiring. (VertK 497)

morning - 8.25 Twix/DogTown. Slept in a bit and just did whatever I felt like this morning. Both achilles hurt so bad this morning I could barely walk. Got so tight from yesterday that it really set them off. (Plus, they hurt pretty bad at least half the run yesterday.). Even wore the sock on the right leg for most of the night until I ripped it off. Just be more diligent on them, I guess. After a very slow and painful mile, they both warmed up a bit and I could actually move. The pace was easy, but beside the achilles pains I felt pretty good. Extended around with Twix around DogTown to have a little more running. Iced up and rolled pretty good to try and help them be ready to have a little better run tomorrow. Probably won't double today. (Peg 31 473.5)

morning - 11.25 Twix/GS. Slept in a little again and took the dog out for a few. Then went up to Green Springs. Achilles both felt a little better today. Although I felt better than yesterday, it was all still pretty laxy-taxi. (Peg Black 134.75)

Body and mind needed a break. Slept in today and then took two naps. Achilles was killing. So I just decided to bag it as one of those days. Bummer end to the week. But the rest was alright.

Goals for next week: use the energy of the team to get me back rolling.

AM -18.75 Twix/CC. Good run with the dog and then into Coral Canyon looped to Telegraph via Lower Grapevine. Boys did pretty well after a busy week last week. Ended with some striders. (Barefoot '15 39)(Peg Black 152)

afternoon - 6 ND. What a difference a few degrees makes. Just under 100, so much nicer than 105+. (Kinvara White 443)

AM - 15.75 Sullivan/Grass. I've come to a very important cross roads in my running and could use advice. I woke up with just the gut feeling that I was done with training - The Circle of Trust had pretty much called our retirement of marathoning at last year's SGM. But in my heart I didn't think I was quite done. So this year I decided to give it one more shot. Although some things are going well, the training just isn't getting me quite where I want to be. So this morning those feelings were really coming out as I took the dog around for a few before meeting up with James for our tempo. I decided that any time that begins with a 4 isn't a great time to try and think rationally and decided to just get to the workout. Started off and just felt junky. Hit the corners at 5:58 and 6:00. Then the Dam Hill hit and I just lost it physically and mentally. James caught up and mentioned my lack of hard breathing. It was true, I had given up. Top of the hill was 6:13. Decided to shut the crap up and get going. Caught back up and got to the bridge at 6:07. But only held at pace through the last section on the river trail. My mind is just racing and I am wondering how come I can have an okay 5k, but can't even tempo with 45 seconds/mile of it. Two big reasons: 1)mileage is very high and wearing me out. 2) I am not fully into it and training to try and be fast is too tough to do when your not into it. So I need to decide which direction do I want to go. I love running a lot. I love running fast. But it seems my age is telling me that both are necessarily conducive to each other anymore. I know my tempo struggles are because I am so tired. Hmmm? I don't know. Ended the morning with some barefooting on the grass for practice. (Barefoot '15 47)(Kinvara grey 85.5)

afternoon - 3.75 Sunrise. Easy afternoon run with the team followed by some weights. (Lyte33 226.5)

AM - 16 Twix/Dirt Mile. Good run with the boys. Solid progression. They have improved greatly on their group running skills. Hopefully they can parley that a little in their racing.

AM - 13. Don't remember the run or shoes. But took the dog out and then ran for practice. After, I took the scouts up Pine Valley on the Forsyth Canyon Trail. A couple weeks ago I ran up this trail in under an hour and a half. It took us 6 hours to hike up it today. In some ways it was cool to push the kids. In other ways it was pathetic. I was literally pushing kids to make them go, lifting them off the ground when they wanted to give up. I even had to unwrap a kid from a tree who said, "Just leave me here." It is sad that an 8 mile hike is the hardest thing these kids have ever done in their lives. Camping up the trail was cool though, and the kids didn't try anything because they were so tired.

0 - spent the day hiking back down then mountain. What an adventure that whole was. It took forever; both up and down. It made me very grateful that I am active and can go out and do things that truly most of the world can't. I will always be that way my whole life, and when I can't it is time to die.

AM - 18.5 Toquerville. Ran home from the Toquerville exit with James and Logan; we were even joined by Billy Boy for the first while. My gut was totally ruined from all the protein bars I ate while hiking the last two days. But I am glad I took them since they didn't provide nearly enough food. The pain in my stomach was so weird and uncomfortable, and it lasted through much of the run. Legs were pretty heavy as well. We just kinda cruised along, but it was a good run. (Peg 492)

The week was what it was. Glad it is over.

Goals for next week: overhaul the body and mind. Don't stress that it isn't all coming at once; everything is a process.

AM - 16 Twix/River Trail. Goal is to cut my mileage down - especially on Monday - and be a bit fresher for tempo. So I slept in a little and only ran 3 with Twix. Then at practice we did our long run down the river trail via Hell's Hole. It was a very pleasant morning with a nice easy rain almost the entire run; very unlike the violent summer storms we most often get down here. More of the team was back today with just a few stragglers still missing for vacations and what not. Ended with barefoot striders. (Barefoot '15 44.5)(Peg Black 166.5)

AM - 15.75 Sullivan Tempo/Grass. A couple with Twix then down to tempo with James. Had my best tempo of the year, so that was a positive. Got my new watch - a Garmin 225 - so I was able to get splits for a change. That was kind of fun; plus I had a much better attitude coming in. Went 5:53, :47, :57, 6:09 up the hill, 5:40, 5:46. 5:54 ave. finally some fives! Over to practice for some easy grass barefooting. For a little reference, I checked out the heart rate at a few key points on the route (225 has a a super sick hr monitor in the wrist!) - started around 180-190, kept the hill at 185-189, the last couple miles were a little lower even though I was tired and going faster, but it did have some downhill grade 170-175. (Barefoot '15 48.75)(Kinvara Grey 85.25)

afternoon - 4 Sunrise. Just shy of 4, in the 30 minute easy run. Pretty nice for what the summer should be. Weights after. (Kinvara blue 248.25)

AM - 15 Twix/DM. Again, sleeping a little later and not getting as much in with Twix (I think she is mad at me for only going 4 with her). Then a progression with the boys on the Dirt Mile from 7:00 to sub 6:00 in the 5.5+ miles. Not as hard as we have run in the past at this point in the season, but we have really changed our focus and overall team concept this year at PV and I can tell it is going to pay off big time. They are really setting up for a solid season. I really can't say there is anything that I am disappointed about with them this summer - except the news that two of our awesome teammates and very important contributors to this year's and future years' team have a very high likelyhood of moving in a couple weeks (super bummed about that). Finished up with striders. (Barefoot ''15 50.25)(Riders 368.5)

afternoon - 3.5 Runway. Earlier I thought about getting out this afternoon, but I was pretty tired and achy all day so I had figured I wouldn't. Then Ry came home and needed her afternoon run. So I ended up going an easy 30 with her up toward Grapevine. It was fun to run and chat with her, and it helped loosen up a few of my aches too. (Mana 734.75)

AM - 15 Twix/Vernon Worthen. Five with Twix and the over to town for practice today. A grass lap warm up and then up the last bit of the mary course for a little long uphill run. Could tell we were all running on some tired legs today. Didn't push back down very hard at all. Did see the Dixie crew running around; good to know they have got a little something going this summer. (Barefoot '15 50.75)(Peg 506.5)

afternoon - 4 Sunrise. Just short of 4 again on a warming up afternoon. (Kinvara silver 501.5)

AM - 3.25 Twix. Some very slow easy miles with the dog to start off the morning.

Hurricane Pioneer Days 5K. 16:34

Then over to Hurricane for their nice little 5K. I actually really like this race a lot. It is totally low key; two cans entry fee, no bibs, simple timing, super size candy bar for the winner, donuts and chocolate milk at the end, correct distance - the way races should be, no huge production, just some faster fun running. Didn't run as fast as last year because I wanted to take the opportunity to help my boys who were there work on some packing (even if Jake did miss the start because of his issues). We had a good group through 1 at 5:28 (last year I went 4:58 on this one). A little bit of fall off for a couple guys in the second mile that we could improve and went through at 5:30. Then I pushed a little more and hoped they would all come with me. It strung them out a bit, but they all still put in good efforts. Hit the 3rd at 5:10 (so actually closed at 5 secs faster, but that was because Mitch and Paul were coming after me). Felt very fine and comfortable throughout. Don't know how much quicker I could have gone if I would have really tried to open it up, but I think I could have shaved off a few for those first two miles and been close to last year's time. Cooled back with the boys and yelled at the girls as they finished up. (Adios 376)

AM - 20.25 Quail. Didn't really have a plan, so I headed out toward Grapevine. By the time I got there I figured I would do the Quail Creek run. But with different beginning that I was headed out on. Throughout did 4x3 miles wi 1 mile rec at progression - 6:30, 6:15, 6:00 and 5:45. Felt pretty good; nothing was too hard except the last .5 up Highland that was pretty tough and I was spent; even though I actually had the overall feeling of being trashed. Pretty pleased win this morning's effort. (Peg Black 186.25)

Good week; things moved in the right direction this week.

Goals for next week: XC camp! Pretty stoked, except the prep; enjoy time with the team and have a great experience (and no one get hurt).

AM - 16 Twix. Ran with the dog and then I don't remember what we did as a team for practice, but it was a bit shorter, as we are headed off to camp, ending with striders. (Barefoot '15 51.75)

afternoon - 4 Pine Lake Road. Up at camp and we went down the main road to camp. Probably the best I have felt on the first run at camp. (Riders 372.5)

AM - 20 Great American Trail. Up early to take the suburban out to our finish spot for the long run. Ran back up the road to camp and grabbed the team. They had a very solid long run around the trail loop. (Peg black 206.75)

afternoon - 3.5 Pine Lake. Ran with the girls 'cause I was just totally spent from this morning. Jumped in the lake at the end and it was extremely refreshing. (Riders 374)

AM - 13.5 Boulder Mtn. Ran down the dirt road and back for a bit before the team woke up and the we did our mountain run for practice. Presto and Nick and I hit 4.15 up (they actually finished a few steps in front of me as I just didn't hang the last minute). We had 10 guys finish higher than where out top guy did last year (which was the highest ever). The girls also totally killed it. Quite a climb and totally amazing. (Peg 520)

afternoon - 6 Towers. Up on top of Boulder for pics and then an extended afternoon run up to the towers. This was the coolest run of camp. Up to nearly 11000 ft, amazing views, and just great times with the boys. Climbed up a radio tower (which was pretty sketch for me, since I am a total wuse) and tied up a PVXC shirt. Awesome run ended super crappy when I tore the crap out of the bumper of the school suburban. Bet that will come back to haunt me in a few different ways. LTL. (Riders 380)

AM - 12 Pine Lake loop. A bit extra to stRt off the morning again and then the last run at camp. We were all pretty tired as we headed up toward canyon overlook, but didn't have it in our legs to do it. So we hit a new trail around the backside of the lake. It was a very cool trail and kind of revived us - a good end to camp. (Peg Black 218.75)

morning - 11 Canyon Overlook. Got out a little later after helping cook breakfast for the fam up at camp. Didn't really feel like going, so I just started off and let it be what it would. Ended up a good run. Ran on the lake loop tail and then up to the overlook. It is so amazing up there. (Peg 531)

0 - Mental recovery day. Much needed after a long week and a lot of hard work with camp. Sure do love being up in the mountains though.

A very positive week. Could not ask for a better group of kids and coaches to work with. Whatever happens with the year is going to be good and the best it can be because we are really working toward a higher level of consciesness as a team - and individually.

Goals for next week: it will be a busy one with gearing up to school.

AM - 16.5 Twix/Prospector. Just some nice ol' running today. Up with the dog and the onto the trails with the team. Followed up with a good set of striders. (Barefoot '15 52.75)(Peg 546.5)

AM - 17.25 Sullivan/Grass. Pretty crappy bumma tempo this morning after taking both dogs out for a little. I actually had a decent attitude, but I was just to tired mentally and physically from last week. If James would have been there, it may have been a little better, but not much. Did add another mile (up the front side of Chipman's and back) to make 7, but it wasn't good at all. At practice we ran barefoot for 30 minutes and then finished up Kids Club. It was a good year of club, but I am happy it is done. (Barefoot '15 57)(Kinvara Grey 98.25)

afternoon - 4 Sunrise. Just a hot out and back. (Kinvara blue 252.25)

AM - 12 Mav/Bloom Hills. Ran a mile with both dogs, like yesterday. Then took Twix on the loop around Maverick and down the Parkway. Drove over to the Region Course where we were having our first time trial for practice, we usually use our home course for our time trials and it is a pretty good set up, but they are destroying all our fields for a new baseball field and vocational building. Set up the course and warmed up a bit. Then ran a short hill workout and striders and cool after. Kind of disjointed, but still sneaked in 12 miles in my new NB Vazee Pace. Really liked the feel of them today. Team ran amazing today. I don't know what teams we'll beat, but we are going to be the best we can and that is pretty dang good on both the boys and girls side. We had 10 boys under 11:05 (and another who will be when he get feeling better) on a way tougher course than our's where we had zero under that mark last year. And we had 8 girls (not including 1 potential varsity who wasn't there) faster than last year! (Pace 11)(Barefoot '15 58) Some more fun facts for my info... By our 3rd time trial last year only Nick and Paul had times faster than what 10 guys ran today! And no girls times from last year beat the times the top 7 posted today! Makes me excited. A lot of work and sticking to the plan still to do, though. Also, forgot to post my RHR on Monday and Tues. Had 38 and 40. Hadn't taken it for a few weeks, so I am trying to get back in the habit; even though I forgot to today.

AM - 11 DM/City Creek. Both dogs for 1 and then Twix up on the Dirt Mile for an awe inspiring sunrise. Then out to the City Creek trail for practice. Such a fun vibe around the team these days. Rejuvenates me. Fam finally comes home today. (Riders 391)

afternoon - 4 Sunrise. Little cloud cover today that made it a little more bearable. Then 15 mins of elliptical. (Ronin 528.75)

AM - 17.5 Fields/Temple Quarry. Decided it would be best to get a longer run in today. But although I got up early enough, I laid back down and fell back to sleep. Because of this I only got around 12.5 or so before practice. Took Twix the whole way with me while spotting a new tempo route for James and I, and she did great for a longer run for her. Then did the Quarry trail for practice. A storm moved in last night and it was super muggy. So I called for a downpour - and got It! But with it came lighting, and a couple of them were freaky close. But a fun run. (Peg Black 236.5)

afternoon - 4 Navajo Lake. Took the top 10'ish boys and girls up to Cedar Mountain for some running and team bonding. Stopped off at Navajo and hit a 30 minuter for our afternoon run. Then jumped in the lake - it was very cold. Felt the elevation for sure. After we went to Mammoth and explored the caves. They were pretty dope, hadn't ever been there before, so it was some fun new stuff. Also saw lots of deer and pronghorn up on top of the mountain. (VertK 511)

morning - 9.5 Brian Head. We crashed at Preston's GP's cabin last night and had a great time. Stopped off at Cedar Breaks, had Tasty pizza, dominated Risk, just had a great time. This morning's run was truly epic and one of the things that keeps me loving running. We drove up to the dirt road that goes to the top of Brian Head. But I hadn't ever been up there much except one week a few years ago when I was trapped at scout camp. Ran up the road and felt the 11000 ft elevation. The boys peeled off on the super sweet alpine trail that I thought would take us up to the top of the peak. But instead it looped around it and took us up to the top of the chair lifts. So we mountainered up this pretty vicious rock face to get to the top. Awesome views up in the clouds and super cold. Ran back the real trail/road and then up another trail toward some more peaks to get our minutes in. On the way back we moved in to our tempo and had a good push down the hill. It got me thinking about my running... Often I've thought about if I want to keep racing hard or who knows what. Here's what I truly want: be in shape enough to go jump into an awesome 30 mile trail adventure run with my buddies on a whim, run around on amazing adventures with some super quick high school kids, and push out some fast tempo style stuff with them when they get going hard. Right now I can still do all of those. So I guess I'm happy. After this weekend, I am. (Riders 400.5)

Even with a junky tempo on Tuesday, I enjoyed the week.

Goals for next week: summer's over. Seriously! I can't believe it. Back to school this coming week. So whatever happens, happens.

AM - 16.75 Twix/GS/Parkway. A good Monday morning. I like those Mondays where you actually feel rested from the weekend - they are few and far between. Didn't run quite as far with the dog, because I'll have an afternoon run today and I would like a decent tempo tomorrow. Practice was up into Green Springs on the Quail Ridge loop extended clear out on the Parkway ending with striders. Didn't get weights in because I was doing some coaching stuff. (Barefoot '15 59)(Peg 562.25)

afternoon - 4 Sunrise. You have awesome days when working with HS kids (anyone really) and bad days. This afternoon was a bad one, and the team made me very frustrated. I'll try not to kill some kids tomorrow, but it is going to be tough. The effort of those around you must be matched or it isn't worth it. We have a race tomorrow - and although it isn't life or death, the fact that 80% of the team wouldn't do their registration and won't be eligible has really made me frustrated, not to mention that over 1/2 the varsity team decided they had things more important to do than come to practice this afternoon. Did they get a run in? Most of them yes, but they showed me that maybe this team isn't as important as they say it is. Am I overreacting? Probably. But I sacrificed my last weekend with my family to be with them. I sacrificed my last day of summer to get to practice. I think it is fair to have expectations. Just getting it off my chest so I am not so bugged by tomorrow. But the run with those who were there was actually very good. Our best afternoon run this summer. So hooray for that! (Kinvara Lime 637.25)

AM - 13.25 Field Tempo.  Took Twix out for a warm up of just over two miles.  Then got James and went down to the Fields for out new tempo.  Starts at the bottom of Hell's Hole and then proceeds down the Sullivan trail, turning into the Fields, continuing out to the junction of Sandia, toward Pine View Estates, left onto some road that I don't know the name and out to the turn around.  When we go longer, we will loop it around by Riverside Elem.  7 mile tempo today.  Felt stronger and more fluid from the get-go and had a good tempo.  Went 5:46, :48, :48, :45, :46, :56, :57.  Didn't really feel tired at all (besides the good, I am working hard tired) until the last mile and a half back on the trail, which is really the hardest part.  Happy with how things went.  Didn't run at practice because by the time I got done tearing into them, I had teacher meetings to get to.  The meet should be fun tonight with the 17 kids out of 60 who get to go.  #obamma  (Pace 24.25)

AM - 11 Twix/Old Man's.  Took advantage of the snooze button on my last day before school starts tomorrow (I haven't even prepped one thing... I am a horrid teacher!).  Finally woke up and got 4 very slow miles with the dog.  Then did Old Man hills at a hard, but controlled, pace with the team.  They are in good spirits after a very solid run yesterday from both teams.  (Peg Black 247.25)

afternoon - 4 Sunrise.  Going to do this in a few minutes, but it is a safe bet that it will be very similar to all the other afternoon runs.  However, it will be last of it's kind for the year.  Switching off to easy 30 in the morning for the team with school starting.  (Kinvara blue 256.25)

AM - 5.25 Twix.  I maximized my effort with the snooze button today hoping that I could just sleep through the day and just miss the first day of school.  It didn't work.  It was a long evening mentally and I was drained this morning.  (Kinvara grey 103.5)

afternoon - 6.75 Damburg's.  Started off super hot, then a little bit of a storm started to move in and it felt a little better.  (Riders 407.25)

AM - 7.25 Twix/Sunrise.  Wow!  So super slow to start the morning.  I am really drained.  (Pace 31.5)

AM - 22 SGM. James and I did an Up and Down the course. We. Made wagers on how many, "You're going the wrong way!"'s that we would get. Surprisingly it was just 1. But did get to see a few people out that haven't seen in a bit. Saw Mike, Billy, Scott, Baggs and others. Run up was strong. Maybe one of the best I've had. Ave was 7:31 with a 168spm. I actually really like running up the course; down on the other hand was tough. Could tell right away that I haven't done any downhill work and that I am not in as great as shape as I would hope. So I turned it into 2 mile sets with 3 min recovery. Tried to go about MP. Even with the fatigue, I was hitting it pretty good. Hit around 5:30-5:40 pace for each set - even a very solid 5:42 mile up Winchester (anyone who has ever been around me on this mile knows it isn't my fave). It worked out that I could have had 1 last mile to push in, but I was tired and with no fuel for the run, I was right about to bonk, so I just ran it in with no push. Good workout. (Peg Black 269.25)

I guess a good week. Tempo was better, today's workout was okay. Made it through the first week of school (even if it was short).

Goals for next week: still in survival mode in many aspects of life. So, survive.

AM - 8 Twix/Sunrise. I should start trying to get up just a touch earlier and getting my morning to double digits. (Kinvara grey 111.5)

afternoon - 6.5 Fields. The struggle was real today with temps over 110. I actually felt fine, but hot. However a few of the kids hit some walls. Luckily, there were no major incidents. But it made for a long afternoon. Ended with 8xbarefoot striders. (Barefoot '15 60)(Peg 567.75)

AM - 12.5 Fields.  Seven mile tempo today.  I knew it wasn't going to be great because I was still a bit sore from the downhill on Saturday (as well as tired from it) and also a bit worn from yesterday afternoon's run on the sun.  Took Twix for just a couple and it was so slow.  Could tell as James and I got started that it wasn't going to be good.  First mile was over 6:00 (6:10 I think, as I write this days later).  Then started to scratch out something and dropped them to high 5:50's for the next four.  Mile 6 was tiring and I didn't really push the 2nd half and saw the time go back over 6:00, and then mile 7 was super weak.  Shouldn't even call it part of the tempo.  Drained.  Have got to get tougher mentally when the tiredness and weakness hits.  (Pace 44)

Nothing this afternoon as we were having the Desert Relays (a relay practice with the Hells; it was a lot of fun and the kids ran great).

AM - 10 Twix/Sunrise.  Still super hot out.  It shouldn't be over 80 at 5:30am.  (Kinvara silver 511.5)

afternoon - 4 Sandstone.  Ran over to the elementary and did some barefooting there.  The grass was quite accomodating.  (Ronin 529.5)(Barefoot '15 63.25)

AM - 8 Twix/Sunrise.  My morning runs have really pushed the limit on slowness lately.  Resting Heart Rate was pretty low this morning, though, and lower than the last couple days during the run.  I thought it would have been way high with all the heat and tiredness.  (Roning 415.25)

RHR: 38

AM - 14.25 Parkway/Washington/Sunrise. Did a little workout today with 3x10 mins at MP. Twix was a trooper and did a pretty good job, but the pace was a little tough for her on the second one and by the third she was tired. Luckily we ran into Al and she took her the rest of her run. Times and effort were solid. Still a touch of fatigue by the end, but glad I did something a little harder today. (Peg Black 283.5)

afternoon - 4 Shoe Run. Pretty tired this afternoon. A think a lot of us are pretty worn down this current heat wave.

AM - 10 Parkway/BV. Same route as yesterday with just a few small changes. Took the dog with me and we just put in a decent run to get the miles in before heading up to the meet. Girls ran very well at the meet (especially for the end of a long HOT week), the boys had some positives and some struggles - looking for some consistency from them. (Peg31 577.75)

Long first full week of school. Pretty glad it is over.

Goals for next week: get a couple good runs in on the tempo and big Saturday.

AM - 7.25 Twix/Sunrise.  My mornings are truly slow now-a-days.  I am not sure why.  (Peg 585)

afternoon - 7.75 Fields.  Took water out to the team again this week.  Only 108 today, and it felt significantly cooler than last week.  There was a little breeze, so it kept the air moving and attitudes were generally better.  Had a few pickups in the middle of the run which helped keep the legs moving as well.  Grabbed a final mile with the girls when I caught them as I drove back to school.  (Riders 423)

AM - Fields Tempo.  Up a touch earlier to get a little more with Twix and to get another mile in with the tempo.  Not a bad one.  Saw a great shooting star - always a positive sign.  Went 5:55, :47, :43, :41, :47, :51, :51, 6:10.  Extended down around Riverside to get the extra mile (plus a small extension around a church parking lot when I could tell that it wasn't going to be quite right).  Held in there better and did pretty decent.  Actually pushed the last mile pretty solid, but the time just wasn't there.  James and I have said the last few weeks that with as hard as the last mile, the first mile's time should be awesome.  But it never is.  Still a lot of work to do.  But I've got a few weeks.  (Pace 58.25)

afternoon - 4 Pine View MS.  Pretty much just swagged it for awhile on the tired legs and then we moved up to normal easy pace.  (Kinvara silver 515.5)

AM - 8 Twix/Sunrise.  Decent recovery run this morning.  My running heart rate has been sky high in the mornings.  As I think about my heinously slow paces (although today was a little better), that obviously has some corollation.  (Kinvara blue 269)

afternoon - 3 BHNP.  Ran around a bit setting up, taking down and measuring the course.  Team ran so well today.  (Lyte33 225.75)

AM - 8 Twix/Sunrise.  Basic morning stuff.  Life is not too shabby right now.  (Peg 593)

afternoon - 5.25 Prospector.  Fun run out on the trails with the team.  Both achilles are starting to give me a little more grief again.  (Riders 428.25)

AM - 8.25 Twix/Sunrise.  Such an amazing moon set this morning.  Glad that I was up just a couple minutes earlier to catch it.  A huge full moon glowing orange sat right on top of the Beaver Dam Mtns.  Twix and I just stopped running and watched it set.  As I watched, I thought about how awesome it is that I was literally watching the Earth move.  Just a cool way to start my b-day.  Funny thing about it... I thought I was already 38, so when Ally told the girls I was turning 38 today it was like I gained a year!  (Kinvara grey 119.75)

AM - 26.25 SGM. Nothing can replicate the pure suckiness of the end of a marathon like the end of a marathon! Up and down to the half mark. The moon set was another beauty over Snow Canyon. Run up was solid. Ave was 7:27 just like last week with 2 more miles (including the hardest - out of SC). Then down I tried to hold a decent pace. Plan was a 5-4-3 at around MP with .5 recovery. First 5 was pretty solid. Got tired in the middle of the 4 and cut it to 3. Kind of got on my own case and decided to push the last bit back to 4. Got close; by the last 1/3 of a mile I was spent and just jogged it in. Up in 1:37, back in 1:16; for a 2:53 mary. Last year's practice mary with The Circle was on the trails around town and the Fields and I got high 2:40's. So not too shabby. Had some good time to think on the run and I really enjoyed that. Figure I am probably going to run around 2:35 at SGM. Hopefully I feel decent and can take that down a little bit. (Pace 84.5)

Just spent 6 hours washing hundreds of cars, yelling at high school kids and cleaning up. Very tiring day. Week was good.

Goals for next week: I see myself chilling for most of the week. Probably won't tempo until later in the week. Busy again; this time with the run-a-thon.

AM - 8.5 DogTown/Sunrise. Really not as hammered as I thought I would be after Saturday. Took Twix around the neighborhoods of DogTown to mix it up a little. (Peg Black 292)

afternoon - 12.25 Nisson's/GS. Mixed up our long run direction today. Run was good, but felt a bit long because I was adding in stuff along the way since I knew we would be way short. Threw in a few pickups like last week. And I finally was able to get some striders in. I felt a bit worn down by the end; but really not as bad as I should feel. Hmmm? (Barefoot '15 67.25)(Kinvara white 454.25)

AM - 8.5 DogTown/Sunrise. I was so exhausted this morning I could barely run without falling asleep. Glad I moved the tempo off today. Took the afternoon off to rest the achilles - JV teams absolutely wrecked the rest of the region's (except the hells) varsities today. A full PV JV boys team would take 3rd in our region; girls would place 4th - send 'em to State!

AM - 8.5 DogTown/Sunrise. Just cruising with the dog. This week seems a bit longer than last week. Could use the long weekend, now. (Peg black 300.5)

afternoon - 4 Sandstone. Over to the elem for some barefooting. I had to toss the left over playground balls so violence didn't erupt. (barefoot '15 70.25)

AM - 8.5 Twix/Sunrise. A little better pace this morning. (Peg 601.5)

afternoon - 5 Sand Hills. Ran over to the hill and back. (Kinvara blue 274)

AM - 7.5 Twix/Sunrise. Grabbed just a few extra minutes of sleep this morning. Still plenty warm in the mornings, not to mention the afternoons. (Kinvara white 461.75)

PM - 13.25 Fields Tempo. Late last night, I got out for my tempo workout for the week. Took a short nap, hanged out with Al and Elin, and then got out around 9:45. Finally was able to see the results of the fast first mile (usually don't because I am so tired and slow in the mornings). Went 5:35, :42 (kinda slowed because I was worried I went out too hard), :42, : 38, :47, :39, :42, :47 and :51 pace for nearly a half. Was most pleased with the last mile and a half which are pretty tough and I haven't really hit very well all year. Best tempo this season. Cooled home and got ready for the run-a-thon. (Pace 97.25)

AM - 8.25 Track. Ran around a bit, played some ultimate, cooked up pancakes, and just generally had a good time - even though an all-nighter is very tough on an old fella. (Peg 609.75)

Not a shabby week. A good Monday and last night's late night tempo pulled it together.

Goals for next week: start the week off well on Monday. We're up at Murray for the weekend, so that'll be fun.

AM - 19 Barrell Roll/DM. Great run with Logan on the trails out by his house. Good to catch up with my good buddy and just enjoy a fun trail run with him. Came home and got TAwix and we hit 4 extended Dirt Miles. Solid morning of running. And enough for the day. (VertK 530)

AM - 9 Parkway.  Twix and I hit a few this morning going around the Parkway in reverse with lots of extensions to get the mileage in.  No morning practice for a couple days let me use my morning time a little more wisely.  (Riders 437.25)

afternoon - 2 BHNP.  Just a couple setting up and taking down the time trial course.  The F50 is a crap shoe and I am glad I don't wear it anymore.  Even for just the two miles on grass, I was reminded how junky it is (it was actually mostly in the way it wore, which forced me to pronate like a beast; yuck).  (F50 810.75)

AM - 15.25 Fields Tempo.  Got up a touch earlier and got just over 3 in with the dog.  Ran down and got James and we headed out to the tempo.  Today's major battle was with the mind; as I felt fatigue from Friday's solid tempo, I just wanted to give in.  I did a bit on mile 6, but recovered and finished it pretty decent for how tired I was.  5:42, :47, :42, :43, :47, 6:02, :51, :57, :52 pace (almost half mile).  (Pace 113)

afternoon - 4 Sandstone.  Some barefooting after going to the bank and store.  (Lyte33 226.75)(Barefoot '15 73.25)

AM - 8 Twix/Sunrise.  A couple minutes extra of much needed rest before a run with the dog and the team.  (Peg 617.75)

afternoon - 4.5 Panorama.  Just an easy, but super hot, run with the boys talking strategy for tomorrow.  Ended with 4x200 accells with the girls.  (Kinvara Grey 124.25)

AM - 10 Parkway/Sunrise.  Just a little extra this morning as I won't get any this afternoon.  Excited for the meet.  A little anxious.  (Riders 447.25)

AM - 25.75 State St/SugarHouse. Couldn't get to sleep well, and was up early (and didn't get a nap on the bus home either, so I'll be spent later) so I just decided to go out earlier than planned and get more mileage in. Didn't want to go up any hills, so an East/West route was out of the question. So just decided to head down State St. Pretty boring, but it was actually fine; and the only people on the road were me, some cops, and the crazies. Averaged 6:45 out for 9 and 6:35 back. So just a good even effort. Got back to the hotel and we got on the bus up to the State course. Saw Rob for a minute and headed out. We ran the course to get a feel for the new finish. Then ran it again with some fartleks - which allowed me to coach from behind the pack (a nice way of saying I am not fast enough and was too tired to keep up). Then a little in reverse to finish our workout for 7.75 more for the morning. Long and tiring running, but glad I got in a good long run. I will be very happy when the marathon is over and I can heal up my rotten achilles - they are both so trashed. (Peg Black 326.25)

Another decent week.

Goals for next week: survive! Just a few weeks left.

AM - 7.75 Twix/Sunrise.  A little slower on my own; a little faster with the team.  As usual, could have used a lot more sleep.  (Adios 383.75)

AM - 15 Fields Tempo. Not a great one this morning. Right from the start I was just thinking, "Try getting a few miles in." Bad attitude for when it started to get tougher. Oh well. Move on. 5:42, :49, :44, :47, :51, 6:03, 5:51, 6:01, crap pace for the last almost half. (Pace 128)

afternoon - 4 BHNP. Just guesstimating on the mileage I got while setting up the course and then running around with the team on their workout. Good efforts. (Kinvara lime 641.25)