Relentless

AM - 26.25 Red Cliffs Desert Reserve - unsuccessful attempt at a traverse.  Just not a very good run today - couldn't find any rhythm or decent feel for running.  Very cold up at the start in Silver Reef - bottles froze, hands froze - made for the first two stops to be way too long to try and break the ice a little and get some hydration.  Had to start in the dark, too; which isn't very conducive to decent running on a trail even with a decent headlamp.  From there on out it was just a bumma run.  Thought for sure I would still break my FKT, but saw that slip away as I was resorting to way too much walking.  So by T-Bone I just decided to call it instead of struggling for 8 more miles.  Good long run though.  (Speedgoat 325)

AM - 5 Twix.  Short walk with Twix and then a very chill recovery run.  Added in Bella Vista to round up to 5.  A lot of achilles pain initially, so I extended the walk a bit to try and work it a little.  Abs.  (Levitate 192)

AM - 3.75 Twix. Short walk in another cold morning and then run with the dog. Abs. (Levitate 195.75)

afternoon - 5.25 PVMS. Down into the middle school neighborhood. Mike “The Essence” Finch and Carson joined us. Always good to chat with the old crew. Striders. HIIT. (Ravenna 401.25)

AM - 4 Twix.  Abs and then a short walk and got into the run.  Feeling pretty decent (better than the dog).  Still a pretty cold chill around.  (Levitate 199.75)

afternoon - 6.75 Trail to Nowhere/River Trail. A little better pace than the last little while - dipped under 7:00 throughout the run. Cadence has been improving a bit - 172 both runs today, and usually right around 170 unless I’m spent. (Peg purple 371)

morning - 12.5 Twix/Little Black Mt.  Short walk with Twix and 2.5 with her around the neighborhood.  Wanted a little different run, so I drove down to Little Black Mountain and hit up the 10 mile loop.  Decided to try and push it a little bit.  Felt pretty good and those ten miles were fairly strong with an ave of around 6:25.  (Peg blue34 112.75)

AM - 4 Twix.  Abs and short walk and run with Twix.  Cloud cover made it warm this morning.  Twix isn't running great right now - really wanting to shut down about 2.5-3 miles into it.  (Levitate 203.75)

afternoon - 9.5 Parkway. Strong run up Washington Parkway with some pickups. (Nike NOP 206.5)

AM - 4 Twix.  Abs and short walk.  Ran reverse direction with Twix to see if she was just in a little funk - she did a little better.  Maybe she is just a little tired or something lately.  (Levitate 207.75)

afternoon - 4.75 DI. Just warmed and cooled with the team around their 6 min test. (Peg grey)

AM - 4 Twix.  New schedule with Pyper starting drivers ed for a month.  Up a bit earlier and then a short walk with Twix and run.  Then to school where I did my HIIT and abs.  (Levitate 211.75)

afternoon - 6 Mustang Pass.  A little trail stuff with the team today.  (Peg green 465.5)

AM - 4 Twix.  Short walk and then a run with Twix.  We are both sluggish right now in the morning.  Abs after.  (Levitate 215.75)

afternoon - 5.75 GS. Easy run up into Green Springs. Ended with 6xStriders. Weights after. (Ravenna 407)

AM - Long walk with Twix. Decided to take morning off for her sake and mine (but later, in the afternoon, my achilles hurt a lot - wonder if the morning run is helpful in keeping it stretched out?). Then abs and a very good batch of yoga. 

afternoon - 8 Panorama/home. Team did their first hill circuit of the year. Want to join them, but achilles just can’t handle the stress. After running back to school, I ran home to get a little more mileage. Risked life and limb with all the traffic. (Peg purple 379)

morning - 14.25 Twix/Fields. Slept in a bit and had breakfast with the girls, so I got out later. About 2.5 with Twix and then down into the Fields. Planned on doing some 1/2 MP stuff (goal pace) just see where I was at. So did 3x10min with 4 min rec. pace was good (6:00). And I was most pleased with the final set because I was able to hit pace with being tired, but not having to kill myself. Maybe I will be able to run a sub 1:20. Slow on the way back outta the Fields though. (Peg blue34 127)

AM - 3.75 Twix.  Short walk and run with Twix.  Maybe we need to wake up like 2 minutes earlier to get that 4 miles in.  Abs after.  (Levitate 219.5)

afternoon - 9.5 Fields.  65min run out into the Fields from school.  Looped around Sullivan with a few pickups.  A bit more sore than I should be.  (Peg purple 388.5)

AM - 4 Twix.  Got a run in the rain after a short walk with Twix.  Even more sore today.  Abs and then weights.  (Levitate 223.5)

AM - Getting sick, so no bueno (that combined with the hard effort Saturday would be a pretty good combo for the legs feeling so tight and dead the last couple days).  Did do abs and took the dog on a pretty long walk.  Passed on HIIT since I'm not feeling well.

afternoon - 5.5 City Creek.  Nice trail after some rain.  Ran with a few different crews.  (Ravenna 412.5)

AM - Long walk with Twix and catching a little extra sleep to beat this cold.  Extra abs and stretching instead of lifting.  

afternoon - 4.25 AC.  30min run out to Starbucks.  The root beer mile was after and we were blessed with a record breaking amount of puking.  (Peg NOP 210.75)

AM - still no morning runs for me.  Long walk with Twix and then abs and yoga.

afternoon - 6 Old Man. Ran around a bit as the team did some Hill Circuits. Felt a little better today. (Peg purple 394.5)

morning - short walk with dog. 

St. George Half Marathon     1:18:21

Warmed for two miles to get the kinks worked out of the achilles. It was weird racing for the first time in 3’ish years. Didn’t recognize anyone at the start line. No plans for place, but hoped for anywhere from a 1:18 (best case) to 1:20 (reasonable goal after last week’s workout). Have been sick throughout the week, so I wanted to be cautious. Got into a 6:00 pace and held that pretty well throughout (at least until the end). Found myself moving up in place throughout the race, but trying to not go too quick even though I felt pretty good. Eventually moved into 2nd and about 30 secs back with 4 miles to go and wanted to go after him. But decided that wouldn’t be smart to push myself out of what I am in shape to do. Just about .25 mile later, I started to fell the heavy legs setting in.  Leader pulled away and I got caught by another guy. Tried to push to keep in my pace but was definitely slowing. Tried to push to hold onto 3rd.  Dig deep, but it wasn’t to be and another guy got me as we entered the finishing shoot. Was happy about meeting my goal though. It was tough to race, but I think I’ll try and improve on that time in a couple weeks at the DogTown. Cooled for a mile and a half.  Achilles held up decently. (Peg blue 143.5)

morning - 11 Sand Hill/Twix. Very windy and full of blowing rain/sleet. Storm was hitting just before practice and was tracking right across Sand Hill making an interesting twist to the run. Ran out with the boys and then joined the girls for the hill. They pushed really hard and did a great job. Threw in a bit with Twix to round off the morning. Felt some fatigue and soreness in the legs, but not horrid. (Peg purple 405.5)

AM - 4 Twix.  Short walk and run with Twix.  Hit my core routine and then weights.  (Levitate 237.5)

afternoon - 6.5 Sullivan. Up the river trail. Noticed a couple things lately - namely, heart rate is pretty high in the mornings but returns to normal in the afternoons. (Peg NOP 217.25)

AM - 4 Twix.  Short walk and run in the opposite direction to mix it up a little.  Abs.  I think I am in that midlife "crisis" area of life where there are just a lot of thoughts and things that run through your head and you pretty much just constantly wonder where you are in life and where you are going. (Levitate 231.5)

afternoon - 6.5 Prospector.  Crew wanted to hit a trail today, so we went out Prospector way.  I've noticed that my heart rate has been taking sudden and large jumps in the last couple miles of a few of my runs lately.  And I feel it by being wiped out at the end.  (Ravenna 418.5)

AM - 4 Twix.  Short walk and run with the dog.  Abs and weights.  (Levitate 235.5)

afternoon - 7 DC.  Over to the college with some deep philospohical and religious discuss with Evan.  (Peg NOP 224.25)

AM - 4.25 Parkway.  Short walk and run with Twix on the Parkway.  Mixed it up a little to see how she (and I) reacted with a different route this morning.  She ran a little better; I guess I did as well.  Abs and yoga.  (Levitate 239.75)

afternoon - 6 Old Man. Over to the hill and coached ‘em up on some Hill Circuits. (Pace Blue 225)

noon - 11.75 Upper Grapevine. A bit with Twix and then out in my own. Hit a few Strava segments to liven things up a bit. Did a big push from the top of Grapevine all the way down. Some sections in there. (Peg blue34 155.25)

AM - 4 Twix.  Short walk and run.  My running partner is slowing down... and so am I.  Abs.  (Levitate 243.75)

afternoon - 11 Fields. Good run with a decent crew around the Fields. (Peg NOP 235.25)

AM - 4.25 Parkway. Short walk and run around the Parkway with Twix. Abs and weights. (Levitate 248)

afternoon - 7 PV. Warmed and cooled with the team with some laps while the team did a workout. (Boston 479)

AM - 4 Twix.  Short walk and then the regular route with Twix.  Abs.  (Levitate 252)

afternoon - 7.5 White Reef.  Tired run, but a good trail and a good crew up in the reserve.  (Ravenna 426.5)

AM - Walk with Twix, abs, and weights.  Took the morning off to try and get a little something in the legs for Saturday.  

afternoon - 5.5 GS.  Good recovery run with the girls today.  They usually have a pretty fun energy.  (Peg green 471)

AM - Long walk with Twix.  Yoga and abs. 

afternoon - 6.75 Old Mans. Running around and coaching ‘em up during Hill Circuits. (Pace blue 231.75)

morning - walk with twix to try and loosen up the achilles. 

Washington City Half     1:17:13

Warmed up a couple miles. It was kinda cold and stormy at the start, but with a favorable wind. During the race, the winds switched and it was really warm. Started off well, but after 3 miles I wimped out and fell into tempo mode. Definitely lost the mental battle today - bummed about that. The leader ran very well and was well up on me immediately, and I was way up on 3rd. So I had a hard time focusing. It was basically a solo tempo (which I’m not great at - I definitely race better than I tempo). So I didn’t get very good pushes on the easier sections of the course. Could have been a couple minutes quicker. So, more work to do. Cooled for 2 miles. (Peg blue34 173.25)

AM - long walk with Twix.

afternoon - 10.5 Turkey Farm.  Didn't feel great today.  Also forgot shoes, so I had to wear my old pair of Kinvara 1s that I have stored in my locker.  Thought I might not be able to walk after, but I survived.

AM - Weights and abs.

afternoon - 7 River Trail.  Out and back on a cold rainy day.  (Peg purple 412.5)

AM - 3.5 AC.  Team practice in the morning.  Abs.  (Levitate 255.5)

afternoon - 4.25 DIx2.  Warmed and cooled with the team on a very cold and breezy day with a few snowflakes mixed in.  (Ravenna 430.75)

AM - 4.5 Twix.  Short walk and run with Twix.  Dropped her off at about 2.75 and finished a little more.  Weights and abs.  (Levitate 260)

Youth track meet in the afternoon.  Nothing.

AM - 7.75 Twix/Parkway.  Short walk with Twix and then out and back to Maverick.  Dropped her off and had a good run on the Parkway reverse.  Cold out, but it was nice to get a good run in and feel pretty decent for the first time all week.

morning - 12.75 Twix/Sullivan.  Short walk and run with Twix.  Then hit the Sullivan loop.  Run was decent throughout.  (Peg blue34 185)

morning - long walk with dog.

afternoon - 13 Parkway.  Long run with the boys.  Good pace throughout and some pickups.  Hips started to tighten up a lot by the end.  But felt good.  (Solar Glide 13)

AM - long walk with Twix, weights, and abs.  

afternoon - 7.5 Middleton Trail.  Up in the dirt.  Hips are tight from yesterday.  (Peg green 478.5)

AM - 6.5 Twix/AC.  Short walk and a 3 miler with Twix and then a few at practice.  Abs.  (Levitate 274.25)

AM - long walk with Twix, weights, abs.

afternoon - 6.25 Kick It.  Wet and rainy run.  Hip still pretty dang tight.  (Ravenna 437)

AM - 5.75 Twix/AC.  Short walk with the dog and a couple miles.  Then practice followed by yoga and abs.  Good to loosen up the hip a bit, but still pretty tight - it seems deeper than usual tightness.  (Levitate 280)

afternoon - 7 PV. Warmed and cooled with the team. Joined almost all the groups for a couple laps during their tempo. Team is running well; it will be fun to see what they can do. My hip, however, is not doing well. (Peg blue34 192)

morning - 10 Twix/Parkway. Not a great run to end the week. Hip is just in a lot of pain. It is a very deep pain almost to the bone. Short walk with Twix and then a couple miles. Finished with about 8 around Buena Vista/Parkway. Felt good at some times, but hip hurt and threw off the rest of the gate, too. (Solar Glide 23)

morning - 12.25 Warner Valley. Good snow fall last night still going this morning. Probs 4”. Went out to Warner Valley for our long run this morning. Good times pushing through the snow, mud, and frozen puddles. Had a run in with some idiots who tried to run us over. Hip hurt throughout, but really shut me down the last 3 miles. Gonna go out on a limb and say that I’ve pulled a muscle in there. Barely limped back to the cars. Bummed that I’ll have to shut it down for awhile. Not wallowing, but bummed that I’m running decent and achilles is improving and now another thing to deal with. That’s life sometimes. (Peg purple 424.75)

AM - Was able to walk better this morning, so I did.  Long walk with Twix, but didn't go quite as far, because I couldn't walk as fast.  Limited weights and extra abs.  

AM - long walk with dog and extra abs.  Another day off.  Hip is improving.

AM - long walk with Twix and then extra abs.  No weights because of the snow storm led to a late school start.

AM - Another day off.  Things may be improving a little though, and I think I'll try a few minutes on Monday.  Went for a long walk with Twix this morning, then extra abs, and a good session of yoga.

Short walk, but mostly just working the house and yard throughout the day.

AM - Thought I might be able to get out and go for a couple miles, but there was some pain in the hip on the walk with Twix.  So decided against it and just walked.  Not quite the full long walk with Twix because of early morning practice but close.  Then walked 2 more miles when I got to school.  Finished up with an extended edition of abs.  

AM - Another long walk with the dog, then weights and abs.  Being pretty cautious with the hip, but there just seems to continue to be a twinge in there that I know will flair up if I start to run again.

AM - more walking with the dog and extra abs.  Seemed to set my hip off a bit yesterday hitting a ball with a stick - baseball style - at practice.  Probably shouldn't have done that.

AM - Walking again.  Then weights and extra abs.

AM - Another walking day with Twix.  Extra abs and then a good session of yoga.  Hopeful that I can run a little on Monday.

morning - Twix and I went out for a couple laps on the DM while it kinda still exists.

noon - Went to the school gym and hit the bike and weights.

AM - 2.75 Mall.  Long walk with Twix and then tried to run.  Hip has felt good, so I thought I would try 20-30 with the girls this morning.  Started fine, but really tightened up at 10-12 mins.  So I stopped and stretched and turned around.  Had to stop and stretch a few more times and ended up walking the last 1/2 mile back.  Really dissapointed.  More time off.  Why won't my body heal.  Finished up with abs.  (Solar Glide 25.75)

AM - long walk with Twix, weights and abs.  Also was able to sneak in 15 mins of bike w/ 10 at 30on/30off like last Saturday.  I don't really enjoy a spin bike, it really burns and makes me want to puke, but I'll try and jump on it every so often to try to keep some weight off now that running looks like it is a far way off.

AM - Didn't walk the dog this morning (sorry Twix) 'cause it was raining very hard, and I just didn't feel like going out in it.  So I started the morning with my ab routine.  Then did 30 min on the bike - did 2 sets of 30/30 with a 2 min steady in between.  Felt a little stronger and was able to push a little more.  Heart rate ave for the full time was just under 120 (and was up in the 140's for the on sections), so bringing it up from the 110 it was yesterday.  Then went to walk a bit outside, but it was raining like crazy again, so I walked 15 mins in school.

AM - Another day... still hurt.  Walked with the dog and did abs.  Hit the weight room and finished up with a short sesh on the bike of 15 mins with 10 of 30/30.

AM - Long walk with Twix.  Was planning on riding for a bit this morning, but hip has some pain in it... maybe from biking the last few days?  So bagged that.  Abs and yoga.

AM - 2 Panorama.  First run in basically 5 weeks (did have the failed run of 10 mins three weeks ago).  Have been walking almost every morning with the dog (and many evenings like usual) as well as doing abs each morning and weights on Tuesdays/Thursdays, and even a little stationary biking.  But hopefully, now I can start coming back a little.  So ran with the girls out 7.5 mins and back then added just a little to get 15 mins.  I was very hesitant and very nervous.  I didn't want to hurt again and have wasted the last three-five weeks.  Everything felt fine though, until literally the last 10 seconds when the hip had the same pain.  But since I was done and didn't run on it or have to walk back or anything, I hope I caught it before I re-injured anything.  Rolled really well, stretched and did all that.  So hopefully... I'll see if there is any pain or if I can go 15 mins tomorrow.  Fingers crossed.  Long walk with the dog before and abs after.  (Levitate 282)

AM - long walk with Twix, weights, abs, a little stationary bike.  Well the pain in my hip stayed there throughout the day and into the morning, so no run today.  We'll see tomorrow.

AM - 1 track.  Long wak and abs.  As the team got doing their workout, I joined Robs and Addi for a little.  Planned on doing 15mins again, but after about 6 my hip pain hit again - just like last time, suddenly and painfully.  So I took the heavy roller to it and worked on it for awhile.  Then Py started to slip off the pack a little, so I ran a lap with her to help her finish up the workout.  That didn't feel too bad, but the pain was still there.  I am broken.  But at least I don't have to worry about wearing my shoes out.  (Levitate 283)

AM - 1 Neighborhood.  Walked with Twix and then put a few minutes on the end of it.  Soreness and tightness, but not the real pain.  Then lifted and did abs.  (Ravenna 438)

AM - 1.25 PV.  Long walk with Twix.  Then ran for 10 mins at school.  Same as yesterday, no real pain, but a lot of tightness and soreness.  Finished up with abs and then a very quality session of yoga.  (Peg NOP 236.5)

AM - 1 Neighborhood. Long walk with Twix which we stretched into a mile run. Tons of tightness and soreness is pretty much the usual. (Sole Glide 26.75)

AM - 2.5 PV.  Long walk with Twix then a short run.  But... it was longer than I have gone in a month and a half.  Just did laps around the school so I could stop when the hip started hurting.  At first I was very timid and could feel the tightness and soreness, but I tried to relax and let myself run through it a little.  Got up to nearly 20 mins without any pain - still the usual soreness, but no pain.  Did some extra yoga poses that really help hit the hip and hopefully that keeps it loose (did them yesterday as well - maybe that helped contribute to being able to go a little more today).  Will be able to hopefully go about the same tomorrow, but I won't push it further until I continue to see progress.  Abs after.  (Peg NOP 239)

AM - 1 Neighborhood.  Long walk with Twix with the addition of a short run.  Still so hesitant about running.  Same usual soreness and tightness, but no searing pain.  An athlete of mine has the exact same pains as me and he was diagnosed by a doc and xrays as having a fracture on his hip from the muscle tearing away from the bone.  Self-diagnosis are usually not the way to go, but I am guessing that is what happened to me.  I had 5 weeks off and am slowly working back.  The doc told him 6 weeks off, so that would fit close to my timeline (I could probably use a few more weeks, and I will if I feel any real pain again, but until then I'll keep slowly putting a little in).  Ended with weights and abs.  (Peg green 479.5)

AM - 3.5 track.  Long walk with Twix.  Then practice a little earlier because a few kids have some things this afternoon.  Did some abs why they warmed.  Then ran some laps with Robs while they did the workout.  Focusing on the kids let me not think about my own "fears" about my hip and just relax and run.  Looked at the watch and I was at 3.5 and decided that was awesome and also that I should be done.  No pain, even the tightness and soreness is disapating.  (Ravenna 451.5)

AM - 1 Neighborhood.  Long walk with Twix that we extended into a short run.  Felt a little hesitant last night about running because I was a little more sore, but this morning everything felt fine.  And I am starting to overcome some of the return from injury fear (a little).  Some positive stuff this week.  I'll see if I can go 20 or so minutes again tomorrow.  Weights and then abs.  (Levitate 284)

AM - 3.5 AC.  Long walk with Twix and then the first run back with the team in almost 7 weeks!  The only other time when I've had to take that long of a time off was my stress fracture 15+ years ago.  I was back to running sooner than this after my stroke.  But, it was great to back with the guys.  Still very nervous on pretty much every single step.  But there isn't pain, so I should keep confident.  (Peg NOP 242.5)

AM - 2 Neighborhood.  Short walk with Twix and then finished up the week with a couple more miles.  Should be pretty happy that things improved so much this week.  Will continue to add a little more miles through next week if all still feels well.  (Peg blue34 194)

AM - 3.5 AC.  Long walk with Twix and then practice.  Ran out with the team and flipped early.  Still feeling good.  No pain and really no tightness either.  On the way back I was a little more worried, because I was on my own and started thinking instead of just enjoying the run like the way out.  Abs.  (Peg NOP 246)

AM - Long walk with Twix.  Weights and abs.

afternoon - 4.75 GS. Very windy, so I cancelled the Relays. Joined the boys for a run. Maybe went a little too far because I could feel some tightness in the hip. So I stopped and chilled and lightly stretched while the guys went up the hill a few more minutes. (Peg blue34 198.75)

AM - Long walk with Twix.  Then abs while the team did their workout this morning in the wind.  

afternoon - 3.25 Bank Loop.  25mins with the guys who did their workout this morning.  Had a run in with a guy in a truck.  I don't know why people think it is so important to be jerks.  (Peg NOP 249.25)

AM - Long walk with Twix.  Then weights and abs.

afternoon - 5 Shoe Run. Felt decent. Kept the pace easy and the crew was fine with it - they’ve been working hard; hopefully they’ll all see some pay off.  Side note: coaching track is often a journey of frustration. I don’t know that I would be too sad if someone wanted to take over the head coaching responsibilities. (Ravenna 446.5)

AM - 2.5 AC.  Long walk with Twix.  Held down the minutes today and had a good run with Robs.  Wanted to run with the girls, but apparently they didn't want to run with us.  Yoga and abs.  (Levitate 286.5)

afternoon - 3 Twix.  Got a few miles in this afternoon after the track meet.  Ran while Elin rode her bike.  We took Twix's morning route, but didn't invite her along (I didn't want to have to deal with her and Elin if there was trouble with the bike, but maybe next time).  (Peg green 482.5)

AM - 5 Pioneer.  Long walk with Twix and then a 5 mile run.  Started with the team and then cut back early.  Felt good though; confidence growing.  Abs after.  (Solar glide 31.75)

noon - 3 Track.  Took the dog for a long walk this morning and didn't get out for my run until later.  Just did an easy 3 on the track here at school.  (Peg blue34 201.75)

AM - 4 Track.  Long walk with Twix and then ran around the track while the team did the workout.  Abs after.  

AM - Long walk with Twix.  Weights and abs.

afternoon - 5.5.  Don't remember the run or shoes.

morning - 5 Track.  Long walk with Twix and then 5 around the track as the team did a workout.

morning - 8 Border Trails. Long walk with Twix and then practice out on the trails by the airport. Had a good run and got my longest run in 2 1/2 months. Hip held up well with just a little tightness. (Peg blue34 209.75)

morning - 8.5 Confluence. No walk with Twix - she is hurting from something and struggled on her walk last night. Took a bit longer for my achilles to warm up without the walk. Ran pretty well, but just not in great shape. So I flipped early and met up with some of the girls to finish up. (Glide 40.25)

AM - weights and abs.  Twix still has a hitch in her walk.  So although she wants to go out and walk, I am waiting at least today.

afternoon - 5.5 Foremaster.  Long hot miles and my allergies are killing me so I was extra wiped out.  (Levitate 293)

AM - 4 track.  Long walk with Twix and abs.  Then did laps while the team did a workout.  Needed a bit of a recovery day and today was good for that.  (Ravenna 450.5)

AM - long walk with Twix (she is struggling with some pain still - looked better yesterday, but this morning was tough).  Weights and abs.

afternoon - 6.25 Green Springs.  Very hot miles today.  However, other than the unfortunate death of a suicidal lizard at the foot of Cooper, it was a good run.  (Peg green 488.75)

AM - 3.5 AC.  Long walk with Twix.  Good morning run with the team and then yoga.  (Peg NOP 252.75)

AM - 5 Orem.  A few early miles with Travis before the meet.  (Peg blue34 214.75)

AM - 8.5 Parkway.  Long walk with Twix.  Parkway run with the team.  Good run; best pace I've had since coming back.  But there is still plenty of work to do to get ready for summer.  Abs.  (Solar Glide 48.75)

AM - 3.5 Twix.  Short walk and run with the dog.  Longest she's run in awhile, and she did pretty well.  Weights and abs.  (Ravenna 454)

AM - 7 Track.  Long walk with Twix and then 7 on the track while the vasrsity team did their workout.  Abs after.  (Peg Blue34 221.75)

AM - Long walk with Twix, weights, and abs this morning.

afternoon - 5 Shoe Run. Afternoon cruise. (Peg NOP 257.75)

AM - 7.25 Twix/AC. Short walk and run with Twix (she’s been doing fine with a few 2-4 mile runs this week). Then added AC at practice. Followed it up with some solid yoga. (Peg green 489.75)

AM - 6.75 Sandy. Usual route we take from the hotel into Dimple Dell. Our rope swing was gone - very much a bumma. Achilles is decidedly sour to start off the runs lately. (Glide 55.5)

AM - 9.5 Twix/track.  Short walk with Twix and a few miles.  Then warm with the boys and around the track during the workout.  Kids looked good today.  My longest run in sometime.  Abs.  (Peg blue34 230.25)

AM - 6.5 Parkway/DI.  Short walk with Twix and then we ran the Parkway (shortened).  Her longest run in a very long time.  She handled it well.  Then did weights and joined the boys for their 15min run around DI block.  Abs after.  (Peg NOP 264.25)

AM - 7 Twix/AC.  Short walk with Twix and then her loop.  She was a little more tired today; I'll back her off tomorrow.  Then practice; apparently there was some confusion on start time.  Abs.  (Levitate 299)

AM - 5.25 Twix/DI.  Short walk with Twix and then two laps around the new RV Park (old Dirt Mile #sadness).  Then 15mins with the boys and yoga.  (Ravenna 459.25)  

afternoon - 6.25 Kick It.  No practice this morning (the day after Region wrapped up) and after a long year of APUSH prep (with the test today), I took the chance to sleep in a little.  Just a good run with a few good guys.  (Peg blue34 237.5)

morning - 6.75 Sullivan. Long walk with Twix and then a morning run with the team down at the river. I was planning on adding a few more, but I was pretty tired from a quicker pace. But I got 40 in this week, so things continue to progress steadily. (Glide 62.75)

AM - 6.25 Twix/DI.  Short walk with Twix and then some miles.  Just a short run with the team and then yoga and abs.  (Levitate 305.25)

AM - 5.5 Twix/DI.  Short walk with Twix and then a little run with a finish of 15min around DI for morning practice.  Abs.  Body is pretty worn down at the end of the year (so is the mind).  So I am letting this week just chill a bit. 

afternoon - 5.75 Muddy Sock.  Wasn't planning on running this afternoon, but just decided to.  It was plenty warm.  (Ravenna 470.5)

AM - long walk with Twix and abs.  

afternoon - 5.5 PV.  Went out and ran on the grass for a bit this afternoon before practice.  (Peg NOP 269.75)

AM - 5.75 RV/DI.  Short walk with Twix and then we ran 3 laps of the RV loop (the old Dirt Mile).  Then a short run with the team.  Followed that up with some solid yoga and abs.  (Boston 484.75)

morning - 5 BYU.  Looped around the campus a bit in the morning rain.  (Peg Blue34 242.5)

AM - 3.5 Springville.  Just got a little run in before heading off to the track.  (Peg Blue34 246)

AM - long walk with Twix.

afternoon - 8.25 River Trail/RV.  Ran home from school via the River Trail and Hell Hole.  Stopped off and got the dog and we ran 2xRV.  Abs after.  (Levitate 313.5)

AM - 2.75 RV.  Walk with Twix and then we added on a short run of 2xRV.  Abs.  (Peg NOP 272.5)

afternoon - 7 Border Trails.  Drove down to the trails by the airport and had a nice run.  Running kinda slow and sluggish, but it was nice to be out.  (Glide 69.25)

AM - 6.5 RV/Bella Vista.  Short walk with Twix and 2 laps on the RV loop.  Dropped her off and went and grabbed a few more around the neighborhood.  Abs.  (Peg Purple 431.25)

AM - 8.75 River Loop.  Long walk with Twix.  Then ran from school down the River Loop.  Such amazing temps lately - a lot of people are bummed that it has been so cool and rainy, they want the sun; and I'm thinking it will be 110 before we know it, let's enjoy some niceness (below 50 again this morning).  Legs were pretty drained until the last mile; then they felt like they had something in them. Abs. (Ravenna 479.25)

AM - 3 RV.  Took Twix up for a couple laps on RV at 2am before we headed out to Vegas to catch our flight to Hawaii.  Swam quite a bit when we got there.

A lot of swimming.

I'm on vacation; I'll run if I want.  But have been doing a lot of swimming.

No run, but swam a lot.

AM - 7 Kapalua.  Decided to get up and go for a few this morning.  Miscalculated my time, so I went a little further than planned.  Sweat to death with the humidity and had a really bad stomach most of the run.  But it is very pretty.  Wore an old pair of Pegs (Peg Grey) and they really are dead.   Still swimming a lot each day.

AM - 7.5 Kapalua.  Went a little further than yesterday.  Felt really good on the way out, but on the way back felt super gross again.  I think I just get so dehydrated from sweating so much that I am about to crash out.  More swimming.

morning - 8.25 Kapalua.  Wasn't even going to go today, but decided to.  Then was going to go shorter, but I got on this cool trail on the coastline.  That got me rejuvinated and feeling better, but then I had to run back and it was way slow and the worst I've felt all week.

Got home at at 4 this morning, so I just today off.

morning - 4 Runway.  Walk with Twix and then first day of XC.  We did a new set of warm up drills and then I talked too much and we got our run in.  Have really been struggling with getting back into a decent sleep schedule since getting home, so I didn't get any more miles in before practice like I will want to do.  But that will come around.  Abs.  (Peg NOP 276.5)

morning - 4.5 Half and Half.  Walk with Twix and then practice.  Am feeling pretty sore from the lunge matrix.  Half road, half gras (unfortunately I have to keep my shoes on with the bad achilles).  Then running club after.  Abs.  (Ravenna 483.75)

morning - Turtle Fence.  Walk with Twix and abs.  Up into the desert up the Millcreek road just past the turle fence.  Ryno joined us today, so I was able to get a bit in with him.  (Peg blue34 251.5)

afternoon - 10min swim

PM - 5 Mayor's Loop.  Got together with Clyde and we had a good chat and a nice little run.  Starting back up running with the old crew once a week.  It's going to be nice to run with the guys again.  (Levitate 318.5)

morning - 4.5 Bella Vista.  Walk with Twix and abs.  Then just around DogTown a bit for practice.  It is going to be an interesting year.  I don't know what that means... but it will be interesting.  (Boston 489.25)

afternoon - 10min swim

morning - 6.5 Sullivan Loop.  Long walk with Twix and abs.  Sullivan Loop at a little quicker pace than the rest of the week.  Felt good, but my right hammy is acting up a bit.  (Glide 75.75)

morning - 9.25 RV/New DM.  Short walk with Twix and then we ran 2xRV Loop. Dropped her off and went out to measure a new dirt mile for tempos this summer. After running into the boys as they had finished up their run, made a loop on the other side of Mav perfectly a mile on the second attempt. Not sure if we’ll use it (or for how long until it gets developed), but it’s not a bad little loop. (Peg green 499)

AM - 10 RV/NDM.  Short walk and a couple miles with Twix.  Then over to the New Dirt Mile for 10x1min tempo fartleks with the team.  Trying tempos this way to see if they can be a little more successful and develop a little stronger at them.  Abs.  (Peg Blue34 261.5)

afternoon - 20min swim

AM - 7.75 Twix/Half and Half.  Abs and short walk with Twix.  Followed that up with a few miles with her.  Then a half road, half grass at practice.  Been trying to do my striders with the team, too.  Not a lot of speed on them for me, but at least it is something.  After was kids' club and then weights.  

AM - 7.75 RV/DogPound.  Abs then a short walk and a couple miles with Twix.  For practice we went down DogPound and then connected to Mosquito Trail and up Sullivan and Hell Hole.  Some decent running from the team.  (Peg NOP 284.25)

afternoon - 25min swim.  Went to Quail and got some paddleboarding in and took the time to snag some open water swimming.  I enjoying swimming in the lake and ocean more than the pool, but I do have 1 big fear in each: in the ocean - sharks, of course.  I always feel like I am being watched.  In the lake - dead bodies.  I always think I'll find some dead body; probably 'cause the water isn't very clear. I dunno.

AM - 10.5 Twix/Highland.  Abs and short walk and run with Twix.  Up onto Highland for practice.  Followed up by weights.  A bit slow and tired this morning for me and most of the crew today.  Also trying to figure out a couple of the kids... I dunno.  (Peg blue34 272)

afternoon - 20min swim

AM - 6.75 RV/Middleton Trail.  Abs then short walk and shorter run with Twix.  Just a bit worn down at the end of the week.  Middleton Trail for practice.  Pretty slow and easy with some sand.  (Glide 82.5)

morning - 10.25 RV/City Wells.  Up later this morning after getting home late from SLC to pick up a car for my kids last night.  So it was warmer and my bathroom schedule was thrown off.  Both contributed to a tougher run.  But I actually felt a bit better energy-wise than the last couple days.  So some parts were pretty nice.  And of course, getting into the desert is never a bad thing.  Started with a short walk and just one lap of RV with Twix and then headed up City Wells (upper Grapevine).  Added on the upper well and then had a solid run back.  Biggest week since back in February before my injury, so that's a positive.  (Peg NOP 294.5)

AM - 10.75 Twix/City Wells. Abs and short walk and run with the dog. 70min run for practice up into the desert. (Peg blue34 282.75)

AM - 7.75 Twix/Half and Half.  Abs and then a short walk and run with Twix.  She really isn't into running much lately, so we only go for about 2 miles or so.  At practice did a half and half and ran with some of the kids I don't run with too often.  Kids' Club after is always something - played some games with the 5-6th grade boys (some really speed in there and some bawl babies).  Weights after.  (Boston 497)

afternoon - 20min swim

AM - 10 Twix/Washington.  Abs and short walk and a couple miles with Twix.  Then ran kind of a tour of Washington for practice today.  Hit up Firestation and looped back into town and RV, Urine and a bunch of other stuff.  (levitate 329.5)

AM - 8.25 RV/Hell Hole. Abs, short walk, and RV loop with Twix. Into Hell Hole and up he side canton for a hilly run. Weights after. (Peg NOP 302.75)

PM - 5 Mayor’s. With Steve and Logan. Good run in some heat and wind. (Levitate 333.5)

AM - 9.75 Twix/Mayor's Loop. Abs and a short walk and run with Twix. Then around the Mayor's Loop in reverse with the team and added a bit up toward the golf course. Finished up with some striders.

Took my younger girls camping. Thought I might get a little run in there, but there were a few other people around and I didn't want to leave them on their own. We did a lot of hiking Friday and Saturday, but didn't ended up getting a run in.

AM - 14 Twix/Sand Hill. Abs. Short walk and about 3 with Twix. Then dropped the car off to be available to pick up kids who ran out of time before they were back to the school and I ran to the elementary to meet the team. We ran up Sand Hill today. I ran with some of the middle crew girls and tried to help them out an bit and then finished up with the guys. Felt really good today and probably could have hit a very solid Sand Hill time, but there is a time for burning it up and a time for coaching (and my time for burning it up has mostly passed me by!). (Peg Purple 452.5)

AM - 6.5 Twix/Half and Half. Abs and short walk and run with the dog. Road and grass for practice. 

afternoon - 2 DI. Weights and then 15min run as we start off doubling a little. (Levitate 342)

AM - 12.5 RV/Shinobe. Abs and the usual amount of time for a short walk and a couple miles with Twix. Switched up the tempo with an easy run for practice and we headed down into the fields. Ran home and added a loop on the Dirt Mile Killer to snag back my Strava segment. (Glide 95)

AM - 9.25 NDM. Abs and short walk and run with Twix as I set up cones on the New Dirt Mile. Then some tempo fartleks for practice. Felt good, but set off to some dry-heaving after finishing. (Ravenna 493)

afternoon - 2 DI. Weights and afternoon run. (Ravenna 495)

PM - 5 Mayor’s Loop. Logan and I. Sure is nice temps this summer; I’m sure it will change soon. (Glide 100)

morning - 7.75 Coral Canyon. Abs. Longer walk with Twix, but no run - I’m feeling a little run down. For practice we went from Heritage Park out into the Industrial (basically reverse DogTown 1/2) and back. Needed to add a few minutes with the Level 3s, but I felt way blah and just struggled in. (Peg Blue34 290.5)

morning - 6.5 Fields. Short walk with Twix. Ry and I ran a loop in the Fields from the double churches. It’s fun running with her and seeing her progress. We talked about how just in her junior year we were trying to push her to get under 8min pace on runs and that was a big deal. Now she just runs with me (or us - the boys, yesterday) at 7-7:15 pace like normal. I think she’ll really enjoy her experience at UVU. Biggest week for me in a long time. (Glide 106.5)

AM - 12.25 Twix/NDM. Kind of all over this morning. Started out with a short walk with Twix and then we ran about 3.5. Dropped her off and ran some more. Wanted to get a little tempo in, so I went up to the NDM. Didn’t feel great though and wanted to be done after one, but convinced myself to push another lap. 6:30 and 6:20. Then just ran around Sienna Hills exploring the new neighborhoods. (Levitate 353.25)

morning - 6 Sugarhouse. Short walk then ran with Ry and Py at Sugarhouse. Some domo yelled out, “moratorium.” And I’m like, “I’m their dad, idiot.” Plus one’s in college now, so chill. I really appreciate that everyone has to jump into everyone else’s business. (Peg blue34 308.75)

AM - 9.75 Bear Lake. Ran from Sweetwater up to the Marina. Heart Rate was way up for most of the run. (Peg NOP 318.5)

AM - 9 Bear Lake. Ran around the Sweetwater area with a couple loops. (Peg Blue34 299.5)

AM - 9 Bear Lake. Did the same'ish loops as yesterday, but through a little twist into it for some variety. Haven't felt that great up here, but the paces have been okay. (Peg NOP 327.5)

morning - 7 Bear Lake. Finished off the week running with Ry and Py up to Garden City. They had a good week of runninng. (Peg Blue34 306.5)

morning - 11 Sand Hill. Abs and walk with Twix. Ran from the parked car to practice and up the Sand Hill. Didn't really do to great; no one did really.  (Peg Purple 463.5)

AM - 6.5 RV/Half and Half. Abs, walk and run with Twix and then easy running on the grass. Not a lot of energy to face the world today.  (Ravenna 501.5)

afternoon - 4.5 DI/home. Weights then an afternoon run. Hit the DI loop and then ran home with Carson. It seemed so hot, but was only 99. (Levitate 358.75)

AM - 10.25 DI/GS. Abs and short walk and run with Twix. Not a great run today. Felt tired and it seemed like most of the boys did, too (but the girls seemed to be running well). Got home and did a mile with Elin. (Glide 116.75)

AM - 9.5 Twix/NDM. Abs and short walk with Twix then we ran a little. Some tempo with the crew today. I just sat in the back and encouraged. Many did very well. (Boston 506.5)

morning - 6 Parkway. A few on my own (after a bit with the dog) because of the run-a-thon today. 

morning - 9 Highland. Had to drag my self out a bit this morning. 

AM - 12.25 Sand Hill. Dropped off the car and ran with Twix back home and then over to practice. Added a little before heading up into the desert and then ran a decent Sand Hill. Many kids challenged themselves to tackle a huge obstacle today. Proud of them. (Peg Blue34 318.75)

AM - 6.5 RV/Half and Half. Abs and short walk and run with twix. Half and half for practice with some slow striders. 

afternoon - 5 DI/home. Weights and heat run. Ran a little better today than last week. (Levitate 370.25)

AM - 9.5 RV/Snake. Abs, walk and reverse RV with Twix. For practice, out through the tunnel and up into the desert. Made it a loop down ND and back through DogTown. (Peg NOP 337)

AM - 8 RV/Wash Elem. Abs and usual walk and run with Twix. Just ran around the grass while the team did their workout.

afternoon - weights

evening - 5.25 Mayor's. Good loop and discussion with Logan. (Peg green 504.25)

AM - 8.25 8th/SG. Walk and short run with Twix into the neighborhood down below mine. At practice, ran from Vernon Worthen down toward Southgate. (Peg purple 471.75)

morning - 11 White Reef. Up onto the trails by Silver Reef. Dropped onto Red Cliff East down to the campground for the first time - it was a very pretty trail. Tons of water in Leeds' Creek and a strong push back down White Reef. Got a warning to pay for parking at the trailhead, so I guess I won't park there any more. It just bugs that the gov wants $5 to park on a gravel/dirt parking lot that has a pit toilet. I'm okay with paying for the things I use or paying taxes to pay for the things I use, but not really both (especially to park in the dirt). (Peg green 515.25)

AM - 8.25 Twix/Grass. Abs, short walk and run with Twix. Warmed and cooled with the team and in between ran around the field as they did the workout. The revolving door of kids gone and here throughout the summer sees some good development; it will be nice to see it all together (hopefully). (Peg NOP 345.25)

AM - 8 Parkway/Urie. Up a little earlier to get a few in with Twix (after a short walk) because today was busy with the last day of kids club stuff.

afternoon - 4.5 DI/home. Weights and then ran DI loop and home. Hoped it would rain; it didn't. (Peg Purple 484.25)

AM - 9 Twix/Pioneer Day. Took Twix for a bit (after a short walk) and then down into the Fields to set up the 2 mile course. Ran the race - hit a 11:05 - and then cooled to clean up. (Ravenna 510.5)

AM - 9 Twix/Dino. Abs and then walked and ran with Twix. Team ran Dino Tracks. My stomach was struggling and those not in the top group of guys were going to go way long if they did the full loop, so I chilled at an illegal trail exit and directed everyone out of the desert and ran back with the girls. (Levitate 379.25)

afternoon - weights. Tough to get into it much today. Was pretty worn out from working on re-wiring the trailer in the heat most of the day.

evening - 5.25 Mayor's Loop. Not a too shabby run with Logan this evening. Hot, but we survived. (Peg Green 520.5)

AM - 13.75 to AZ. Just walked with Twix this morning, no run. Took water out for the run today and ran back to the team and then joined them. The boys decided to just keep going out and then back to the car and drive in (so 60 out and 30 back). Took us about 1/4 mile short of the border by the Little Black Rock Mt. trailhead. Good run mostly on dirt road. Had some shade from the cliffs and a little breeze (both directions even) to help keep a little cooler. Longest run of the year so far for the team, and those that were there did a good job. I was tired by the end. (Peg blue34 332.5)

AM - 4.5 Parkway. Just a chill recovery run with Twix (long run for her nowadays). Achilles have really been hurting and stomach has really struggled this week. (Glide 121.25)

AM  - 6.75 Twix/DI/Grass. Short walk and run with Twix before the first day of school. Then warmed with the team and then ran around while they did their workout. Very strong stuff from the team this morning - we're headed in the right direction. Abs. (Levitate 386)

Fell behind for the last two weeks of blogging, so I'll catch that up.

AM - Long walk with Twix and weights and abs.

afternoon - 4.75 DogTown. Ran into Washington. Supa hot out, but I guess it is summer. (Ravenna 515.25)

AM - 5.75 Twix/AC. Short walk and run with Twix. AC for practice. So nice of temps this morning. Abs. (Peg Purple 490)

afternoon - 3.5 PVMS. Down around the middle school. So hot temps this afternoon. 

AM - 4.25 Twix/DI. Short run today, but I needed to get something in since we have a meet this afternoon. Short walk and run with Twix. Then weights and abs - wasn't able to do the full weight session because after benching my left should was in some pain. Joined the boys for the easy 15 after weights to get a little more in for the day. (Levitate 383.5)

AM - 5 Twix/AC. Short walk and a run with the dog, and then the usual run with the team. Finished off with an absolutely excellent yoga session. (Peg NOP 350.25)

afternoon - 2 PV. Just ran around a little doing the scavenger hunt. Good low-key way to end the hot and hard first week of school. (Peg Blue34 334.5)

morning - 10.25 Pine Valley. Renegade Camp - had a great time just chillin' with some of the top guys and girls on the team. Run this morning was excellent. Ran from Robs' up into Grass Valley. Hit a very solid push on the way back into and through town. Felt great to go quick and just push. (Glide 135)

AM - 11.75 Twix/Pioneer. Short walk and a little run with the dog before early morning long run. Ran out with the boys at a solid little clip. Then after flipping, joined Py and Jess as they came back at a good solid push. A good am run in nice except for the waking up part. Abs. (Peg blue34 345.25)

AM - 5.75 Twix/AC. Short walk and run with the dog. Enjoyed a nice sunrise with a little smoke on the horizon from the fires around. Nice mornings, but very hot afternoons. Abs. (Glide 140.75)

morning - 10 Black Brush. Long walk with Twix. Went out to the Santa Clara trails for practice. Ran Black Brush and then added bits and pieces of other trails. Nice day out in the desert. (Peg Green 530.5)

evening - 3.25 SGGC. Ran around a bit setting up the Pre-Region XC course. Don't remember the shoes - that'll be the case a bit for the past few weeks as I go back and try and catch up. Bumma.

AM - Long walk with Twix, weights and abs.

afternoon - 2.5 SGGC. Ran a warm with the boys and a little with the girls on their workout. Didn't get much in today. (Peg NOP 252.75)

AM - 4.25 Twix/AC. Short walk and run with Twix. Ran with the girls this morning. Nice to chat with them; also, achilles (both) are just destroyed right now. Abs. (Ravenna 519.5)

afternoon - 6.75 FireStation. Still hot. Tired, slow run. (Levitate Black 6.75)

Way behind in keeping track of things. So, I'll start here and work back.

AM - long walk with Twix, weights and abs.

afternoon - 5.5 Foremaster. I'm sure this run was hot... yes, I remember it was hot. 

AM - 5.75 Twix/AC. Short walk and run with Twix. Practice. Abs. (Lev black 19.75)

morning - 7.25 Sugarhouse. Some laps around the park. (Lev black 14)

AM - 11 Twix/Washington Parkway. Short walk and a little with Twix. Parkway for long run early. Temps felt great. Abs. (Peg blue34 357.25)

AM - Long walk with Twix, weights and abs.

afternoon - 7.5 River Trail. Felt pretty good on the way back up 2450.

AM - 6.25 Twix/AC. Short walk and then a few with Twix. Then practice. Abs. 

AM - Long walk with Twix, weights, abs.

afternoon - 6.25 Green Springs. Decent little run. Afternoons are cooling a touch. (Levitate 389.75)

AM - 5.5 Twix/AC. Walk and run with Twix. Then practice and yoga. (Peg NOP 358.25)

morning - 6 Riverside. Py and I ran around the farm before Ry's race. It was fun to go down and watch Rylee run. She did much better than the other week. (Peg blue34 363.25)

AM - 11.25 Twix/Turkey Farm. Up early for a little walk and run with the dog. Then practice on Turkey Farm. Ran pretty well. Team ran even better. Abs. (Levitate black 30)

AM - Long walk with Twix. Weights and abs.

afternoon - Schnoz. Just out running with the crew. Achilles hurting a bit. (Peg NOP 364.25)

AM - 5.5 Twix/Bank. Short walk and run with Twix and then ran with the girls. Abs. Achilles feeling just a tiny bit better. (Glide 146.25)

afternoon - 6.25 DI/grass. Warmed with the team and then ran around the back field coaching 'em up. Cooled. (Peg purple 496.25)

AM - Long walk with Twix. Weights and abs. The left achilles that has been really acting up is improving a little.

afternoon - 6 Kick-It. Reverse direction today. (Levitate 395.75)

AM - 6 Twix/AC. Short walk and run with the dog. AC and yoga with the team. Abs. (Levitate black)

evening - 5.25 Sugarhouse. Ran at the State course with the girls. (Levitate black 32.25)

AM - 13.25 Twix/Pioneer. Short walk and run with Twix. Long run with the team out on the Pioneer Parkway. Threw in 20 min power run. Kids did very good stuff. Abs. (Peg blue34 376.5)

AM - Long walk with Twix and then weights and abs.

afternoon - 6.75 Reverse Shoe. Pretty calm pace. Painful leg made it tougher. (Peg NOP 371)

AM - 5.5 Twix/AC. Short walk and run with Twix. Was planning on running with the girls, but they were maybe going just a bit slower than I could handle, and so I ran up with the boys. They were a bit fiesty. Abs. (Glide 151.75)

afternoon - 7 2xDI/PV. Warmed and cooled with the team and then ran around the gras coaching them up. (Peg Green 537.5)

AM - Long walk with Twix and weights. Abs.

afternoon - 7.5 Firestation. Found a fuzzy dice on the run and used it to determine out route. We had to ben the rules a little when we were stuck in some sort of infinity loop up in Brio. (Levitate black 50)

AM - 5.75 Twix/AC. Short walk and some RV looping with Twix. AC with the boys and yoga. Achilles (totally right and sometimes left) is really giving a lot of negative feedback. (Levitate 401.5)

AM - 10.75 Twix/Washington Parkway. Short walk and a mile with Twix. Achilles was actually feeling decent. Run with the team was solid. Had some good pickups and a good overall pace. Temps were the best - mid 50s. Abs. (Glide 162.5)

AM - Long walk with Twix. Weights. Abs. Limited on the weights and drills - can't do anything bending because my right achilles went to crap. After the run yesterday, things went downhill quickly. Really struggling to walk even. 

AM - long walk with Twix (although not as long the last two days because I'm not walking very well right now). Spent a little extra time on abs since I wasn't running this morning.

AM - long walk with Twix. Weights and abs. Pain is reducing.

afternoon - 4.75 Shoe Run. Decided to give it a shot today. There was some pain, but it was runable'ish. (Levitate black 62)

AM - 6.25 Twix/AC. Short walk and run with Twix. Practice. Yoga and abs. Felt decent today. Until I do something drastic, there will always be pain. So just try and make it bearable. (Levitate 407.75)

AM - 7.5 SGM Trail. From our aid station up to the Ledges and back in the dark morning. Then helped with the aid station. (Levitate black 57.25)

AM - 11.75 Twix/River Run. Short walk and run with Twix. Leg feeling decent enough to run on. Enjoyed the run around Foremaster with the team. Abs. (Peg Bue34 388.25)

AM - Long walk with Twix. Weights. Abs. Dallen Gillespie stopped by to say as he is back from his mission. 

afternoon - 5.5 DI/school. Warmed and cooled with the team and ran a bit with them for their workout. (Levitate 413.25)

AM - 5 Twix/AC. Short walk with Twix and run. Ran with the girls this morning. Abs. (Glide 167.5)

afternoon - 6.25 Green Springs. Achilles not great, but improving. (Peg Purple 502.5)

AM - long walk with Twix, weights, abs. 

afternoon - 6 Muddy Sock. Feeling pretty decent in the achilles after really working on it for the past week. Gotta stay on top of it to keep it runnable. (Ravenna 525.5)

AM - 6.25 Twix/AC. Short walk and run with Twix in the cold. Practice and yoga and abs. (Boston 512.75)

morning - 10.5 Junction. Took Twix for a walk around the block to loosen up the achilles a bit. Solid run out to the Junction and back. Actually one of the better overall paces on that run (7:04). Wasn't really killing anything, just felt pretty good and ran well. Maybe a little extra juice from Kipchoge. (Glide 178)

Went up and watched Ry run at the SUU XC meet later. She did pretty well.

AM - 9 Twix/DogTown. Short walk and run with Twix. Saw two big coyotes crossing out of the turf farm. Then a short long run for practice as we get ready for Region tomorrow. Could feel Satruday in my legs a bit. Abs. (Levitate black 71)

noon - 10 Sullivan Loop. Was going to warm down to the River Loop and then bring in a little progressive tempo. However, found myself moving pretty decent on the way there. So, just continued the push throughout. Chilled on the way out of up Hell Hole and back home. Under 6:50 ave. (Peg blue 398.25)

Fell a couple weeks behind again... so going back to catch up.

AM - 6.5 Twix/AC. Abs and then short walk with Twix and a few miles with her. Then practice. A bit on the cold side this morning. (Peg green 544)

afternoon - 7 Sun River. Ran from Confluence down the river toward Sun River and back. Nice to run somewhere a little different. (Peg Purple 509.5)

AM - Long walk with Twix. Abs. Super busy, so I skipped weights and got working on school stuff. 

afternoon - 6.5 FireStation desert. Slow chill run through the desert. Windy. Right achilles hurt a lot. I think it is those green Pegs; they are shot. (Glide 184.5)

AM - 6 Twix/AC. Short walk with Twix and a few miles. AC with the boys. It was cold today. Abs. (Glide 198)

afternoon - 7.5 DI/grass. Ran the warm and cool with the guys and yelled 'em up during the workout. (Boston 520.25)

AM - Long walk with Twix, weights, abs. 

afternoon - 3 AC. Halloween run. Went as Bob Ross. (Levitate black 74)

AM - 9.75 Twix/Devil reverse. Short walk and run with Twix. Practice around Washington for a bit. Abs. (Levitate black 83.75)

noon - 10 Sullivan. Good run on the loop again. Felt as if I wasn't as solid as last week, but ended up with a 6:35 average. Pushed a little more up on top is probably why. (Peg blue34 418.25)

AM - 7.5 Twix/AC. Short walk with Twix and a little run. Then dropped her off and got a couple more. Finished up with practice and abs. (Glide 199.5)

afternoon - 7 Old Man. With the team to their workout. (Peg NOP 384.5)

AM - Long walk with Twix. Weights. Abs.

afternoon - Middleton Trail. (Levitate )

AM - ? Twix/AC. Short walk and run with the dog. Then practice. Abs. (Peg purple ?)

afternoon - ? Shinob. Pretty slow pace; good 'cause I didn't feel zippy. (Levitate ?)

AM - Long walk with Twix. Weights. Abs.

afternoon - ? DI/grass. Warmed with the boys. Then ran the workout with the girls. And cooled with the guys. (Ravenna )

AM - ? Twix/Bank. Short walk and some running with Twix. Then with the girls for their morning run. Followed up with some decent yoga. Has been a few weeks, so I was a bit in need of the extra yoganess. (Peg NOP )

afternoon - 

morning - 12 Sullivan. Short walk and 2 mile warm up with Twix. Dropped her off and did my 10 mile Sullivan loop at tempo. Was a bit quicker this week (6:21). Worked harder in some spots, but also smoother in some spots. Likewise, in a few spots I need to keep confidence up and not relax too much. But good progress. (Glide 210)

AM - 6.25 Twix/AC. Short walk and run with the dog. Then with the team. Achilles was a bit more feisty this morning. Usually does that on Monday morning. Abs. (Levitate 419.5)

boston

levitate

levitate black

peg blue34

Got hurt (Glide) 

AM - long walk with Twix and abs. Not a lot of energy this morning, and I wanted to give my leg a little more of a rest. 

afternoon - 2 Panorama. Should have given it more rest. Hammy was tight from the beginning, but I hoped it would loosen up with some easy running. It did not. I nearly walked back. Very disappointed. (Peg NOP 380)

AM - Long walk with Twix and abs. Hammy hurts more today than any other time at rest. Bumma.