You get out what you put in

Ran in E. neighborhoods. Just felt good to do it. Some disc golf too and good walk/workout with my Bee.

Just happend to have old Altras in truck so ran from Magna learning center to canal where it ends at Kennecott border. Found good hideaway farm. Loved the feeling of running in a new place, comgining work and pleasure. Passed 3 indifferent HSrs on canal and saw young girl jogging in red soccer shorts at end.

Got new shoes for the 1/2 marathon from before. Black Nikes.

Went up to Ogden to watch Regionals. Did some jogging around the course in between races. Phin didn't like it at first but came to terms with it. Maybe 2.5 miles

Good tempo Sat. running out to see where old Pavilion of old canal road has been torn down. Memories and miseries In the darkness, tempo back, 4.5 miles

Sun. round of disc golf and run to where saw 4 deer in neighborhood years ago. Was it really 20 years ago? 3 miles.

Tues- wonderful run from 144S Redwood along canal road S. What started out to be looking for old Bluffdale course became wonderful run in ravine with river cliff view, hunters firing shots, graffiti, and great loop back. 1 hr run, then haircut and spiffy ball, but even when was rocking, running point and scoring, didn't win.

Thu- fartlek from Mark's in cold and dark, E neighborhoods, speeding up end of roads and jog recovery. 30 min. Again w/ the no winning ball to smart, older team, won one, had to be spectacular to do it.

Fri-sore, wanted to run from old Am. Fork location, instead drove lots extra for coffee mug.

Sun-another beautiful day, disc golf at Park, w/ B & P, met lady who lives in Park house and her cinnamon collie. Some beautiful S curve throws with only blue disc, ran around the course after fam left, then down canal SE in old white running shoes. Mistake, right achilles couldn't take it. Popped out at 3600 but walked last 1/4 mile home in bare feet. 3m

Mon-E of Harvest Elem. dirt roads, took hill to top, military base, refinery, some rock climbing. Alone in world's beauty. Leg workout, hills, top of breathing, trying to be easy. 4 m

Tues-Found canal near 144 S and ran out. Saw where had ran before above Frontline, some Quad kids. Legs tuckered out. Just putting in some pre-race work. 3m

Wed-rest, looking forward to 1st race in a while. Wild notions of 19:30 or less.

Not too cold, which was nice, ran in long sleeve and w/u pants and floppy hat. Felt great during w/u but when I got off the line and turned right to start on uphill my calves and legs already felt sore. Trekked the long uphill first mile, played a little cat and mouse with a tall bearded guy in red, even on flats, he'd stretch the uphill and I'd catch up on the downhill. Was at top breathing pace but knew I was going slowly. As we climbed and hit the halfway left turn I'd fallen behind tall guy and pink shirt lady. Pushed it out a little on the flat back but was probably going slower than 1st mile. Was mentally preparing for hard last hill and push to finish so probably let people go a little too much. One Portland marathon guy totally cruised on flat doing exactly what I wanted to do (Levi?), he'd started late. He said we were doing the hills at 8:30 pace? I did open up on the downhill and passed a few inlcuding a girl in white who'd passed me on the hill. Couldn't catch pink lady and bearded man was long gone. Possibly beat pink lady on chip time. I was happy with my cruise and sprint to the finish, disappointed with the time. The hills really do damage when strength and weight are low and high (192). But I did push myself, needed to lay down to recover. Calves and legs sore, needed this race to shock the system and be ready for NY race. Have done this race 3 minutes faster but I've also done it 3 minutes slower. In looking at my running notebook, I've had a few times where a bad race leads to a better race. Here's to it.

http://strideracing.com/2013/november/2013_cottonwoodthanks5k_overall.htm Bro's bib

Soli Deo gloria. In Christ who is our hope