You get out what you put in

Still experiencing pain in left calf.  Been that way for over a month.  Still playing basketball but need new shoes. 

Easy 3, getting back in the saddle.

Back in the saddle.  Basketball has been played but if I really want to be shaped, I've got to run.  A while back had a N JR run to bridge, no Jen.  Race for the Cure last Sat.  Nate 2nd to Stephen Clark, 15:47 to 15:35?  Ran out to 2 mile mark and biked in on Gary's bike.  Nice. 

Late nite run S to jump off bridge, little out across bridge to bus stop, relaxed and faster on the way in, gotta love it, gotta do it.

B-ball Thur/Fri rest (that's a joke) Sat race.  Nate didn't pass the 2nd place guy til after 2 miles.

1 Nathan Hornok 500 29 M 00:16:08.16

2 2 BEN RUSH 936 27 M 00:17:08.75

3 3 MICHAEL CONWAY 926 26 M 00:19:07.29

I'm not in the results because they ran out of numbers and they wouldn't give me a pre-registered number (if you're lining up at the start line and they haven't showed up, they're not going to).  I should have run through the finish anyway.  I was battling with a high school kid who surged every time I got on his shoulder.  Fun stuff.  I figured I would put in a decent kick at the end and give myself a chance, but then Levi passed me (was James' roommate, coached now by Tony from NAU) and passed the young kid.  I started wheezing before we'd hit 2 laps around the park (Liberty Park).  I wasn't expecting the finish to be another half mile and then into the middle of the park so I was dying at the end.   Weaving in and out of walkers/joggers and making them wonder why a guy is making so much noise :-)  This is just motivation to get my butt out there and train.  My time is decent compared to my weight-193 but both need to drop.  Can't wait until I get humiliated next week at Magna!

Walked with B last Sunday S JRPky to close to dogpark bridge, then ran/walked to end of dirt.  Sore calves, used trail shoes, but just a recovery run.  B/ball T, Softball W (Tina at short with a half dozen errors), I made one diving save at home plate, we're a guy short and we only lose by 4.  Get out there!

Sprained ankle at B-ball. I'll be okay in a week, hopefully this will light training fires.

_{Felt really good to get out there.  Used old running shoes--shouldn't do that again, exploratory S to new neighborhoods in to old.  Ran to White Stake Center, sprained my back at Ward softball so it hurt a little while I ran, but felt good to push myself, shortened the distance home, 48th S.  Thursday was softball (back sprain) biked to b-ball for one game}

Last Sun after long rel. videos at David's went out for a slightly heavy run N JRP hiding from police helicopter search light.  Stretched at bridge and no police on way back.

Mon - quick out to Majestic Oaks, trying to get some motivational speed pop so twice around, 2:35, 2:25, then back home 1:45, total 6:45 fast running.

Tue-b-ball, best of seven, won last 2 games for the series, ankle's ok, back ok

Historical note:  German Fernandez 4:00 1600 8:31 3200, talent meets desire meets discipline, incredible

Th-at Dad & Mom's with Nate, canal road S to neighborhood asphalt track, a real tempo run for me, Nate talked conversationally throughout, 7:40 & down, 4.5 miles with some cool down

Sat-long run N JR to wedding park

Sun- frisbee, Riverton Park church softball, biked to Murray park, volleyball, rest

Quick run 2 minutes fast, 2 recovery, N JRP to bridge, 4 sets, then 1 minute and the 1/2 mile tunnel marker S in 3:30, about 12:30 total fast running.

T- B-ball, lost 10 games to stacked team, went running 3? miles before

W-with SLTclub, Sunnyside park, arrived late, ran exploratory around park, really heavy at beginning, mostly grass running, ran into some members

Th-B-ball, I can be pretty good when guarded by a novice

Fri - rest, couldn't run in the morning

Sat- Race day.  Didn't have adequate warm-up, I always forget how far east the start is.  Got in a groove pretty quickly, great course, flat first, downhill second, uphill third.  6:42, 13:22, (6:40)  (6:36).  Still don't have great kick, haven't done the work.  Passed people in miles 2 and 3 but was outkicked by one 32 year old at the end.  I could see Brianna and Demetrio, couldn't catch them.  I feel like a pretender until I do.  Calves were extremely sore, and shoes were very hot on the bottom--socks too thick--used racing socks.  Overall did improve since Liberty Park and the course is tougher.  Played some softball at Ward picnic and hit some golf balls with Aaron.

Sun - morning shakeout and calisthenics at Bridgeside, can feel my calves being overextended

Played B-ball on Tues and had Achilles tendonitis in right heel.  Possibly tried to do too much last Saturday and then recovery run was pushing it.  Recovered by Friday to do Badlands, love this race too much.  Was 2nd to John(?) Nelson at the split point, he was walking like the year before but this time I couldn't catch him.  My calves were killing over the varied terrain, but I felt good about my relaxation and I felt like I closed well the last road mile, but I seemed to lose ground to John.  All in all okay, a good long run at this point--Darby was crying in a bush when I finished, took me some time to find him until a race director said she'd seen him.  Played it smart and rested Sunday. 

Would have won 5K, winner was in 22:47

Insert swear word here because of having to type this again.

No runs? Can't remember.  Did do mile shakeout night before. 

Saw all old T-ville guys and gals.  Teren showed up to run 15:36, Hayden 3rd, Kurt, Monty on down the line, Jose 10th, passed 2 last mile.  One guy caught up, I said, "Good job," he dropped back.  Was trying to catch Jose in the final sprint but knew I wasn't going to, high school kid who I'd passed caught me at the line.  I've got to be going all out for that not to happen.  Pretty okay, just wish I'd been in shape to beat these guys--my only chance to race them.  They're doing their summer training, hope I can join them sometime.

The will to prepare.

Peace

Going to try to remember my runs.  Sunday - ran from homestead with Xander on Nate's old black bike.  Ran around Bennion Jr. High, into the neighborhoods. 

Tuesday went to Millcreek canyon and ran Pipeline to where I could see entire S. half of valley.  Probably 7 miles but felt like 9.  Statement day and I'd skipped lunch so was running on adrenaline and lactic acid.  What's that, acidic energy?  Still played b-ball.

Wednesday - ran from Alta View Canyon sports center with sltc, saw BK and Trisha, 5.5 mile run, couldn't quite keep up last mile--still can't get used to heated runs--dropped back and ran with Trish who said she'd already done a tempo run that morning.  BBQ was awesome.  We lost softball by one run--I walked a guy and then I was the last up, popping out to a backward falling firstbase girl who had previously shown she could do the splits off first base.  Ok I guess.

Th- Ben in town, possible b-ball, rest for glorious race tomorrow.

Race results here: http://www.runnercard.com/runner/data/1825/1550/result/Mens_10K.htm

Nate won.  Greg the triathlete 2nd.  I was 2 minutes faster than Bluffdale but still obviously not in 10K shape.  Stayed with some ladies through the first water stop at 1.5, wind on the W side of the hourglass course, broke away at 2 miles, knew I wanted to find someone to slipstream on the second loop.  Found a guy and relaxed in his wake, was starting to hurt before this.  Stopped and drank on the 2nd waterstop (4.5 miles) then tried to go with the 23 year old, really hurt the last 2 miles.  Saw my time was 45 and was disappointed, then waited in the long line for a girl to say I was 42:24--the printer was down but I was elated, that would suit my 20:20 5K from the week before--it's possible that time is off.  Or maybe the 45:24 time is off.  Ben stopped a little after I finished and he said it said 44.  Don't know.  Whatever, this week was a high mileage week for me getting back into it, so I shan't be disappointed.  Walked a couple miles in the evening with Bec, went out to shop for bikes and bought a TV.  Good times.

Moved Esther and Mark on Sat.  Tried to keep Mark from going manic. 

Sun - ran from homestead along canal to 7800 S.  Heat is a killer.  Did easy bike ride with Becky on her new Seaside comfort bike.  Biked N to Wedding Park.

Ran with Slctrack club, Dane and Doug, from Macy's 7800 S 1300 E to inside neighborhood park where we had a high school track meet.  2 loops around, big hill on side.  BBQ afterward, left early to go win a softball game against another bottom of the barrel team.  Th - Sprained my lower left back on a behind-the-back move in B-ball, peer-pressured into a final game, don't want to ever let that happen again.  I had ridden my bike to the Tripp stake and rode back but could hardly sleep and my back killed.  Worked mostly in the office the next day, then Sat a bike ride S Jr with Beck to nearly Gardner village.  Might try a run today. 

Did a shakeout last Sun nite to work out the kinks in my back, 2m. 

Mon - Then speedwork with sltc.  Warm-up around Sugarhouse, then 5 800s.  Ran the first 3 with the mid-group girl, then paced with BK and Dane next and right with them on the last one at 2:56 pace. 

T-B-ball, Wed at Trial lake around the lake at dust, a jog run, about 2.5.  Saw Olaf.  Hiked to Wall lake the next day with Beck, lots of mosquitos.

Th- rest, Friday - had to buy new shoes because I accidentally gave away my running shoes to the Rescue Mission Monday, (someone grabbed them along with my sweaty running socks while I was trying to pull the TV out the back).  Got my first pair of flats and some NB trainers.  Ran a little warm-up run to try out the flats. 1m

Ran for the first time in racing flats.  It was great.  Ran nice and even the first mile, probably a little slow: 6:45, then the downhill mile in 6:30, started to pass people, then the last mile had my eye on a group including 3 pre-teen boys.  Managed to pass them all with 1/4 mile to go, right turn down hill, left turn up hill, people cheering for the boys who started their kick at the 3 mile mark.  I was sandwiched between them and then behind them, but I relaxed, found another gear and gobbled them up, I even had another gear 10 yards from the finish.  Relaxation focus is the key, felt good but I know I'm not all that special to outkick these kids, but it still feels good to know I had a kick.  Last mile in 6:36.  Nate was 5th, with Stephen Clark in 3rd unable to take $ he was mad that he didn't kick it to get 4th.  He's faster than he was before but still finishing just out of the money. 

Sun-morning ran a nice 3.5, met an older short Mexican guy and talked with him to Bridgeside bridge.  Volleyball in the afternoon and a lamppost race where I used the first to the lamppost strategy and kicking it in to be ahead of Nate through the finish. 

Sun morning - did easy N out to Bridge, met up with older Mexican guy and jogged and chatted, ran back in a light rain, nice though I did feel pretty heavy.  3.5 m

Mon nite - trying to find the motivation, talked with Erin, then ran 1175 W loop, felt pretty good once I got going.  2.5m

Tues- b-ball, even teams the whole nite; Wed morn - met up with T-ville X-country for first time, we had seven people.  The plan was to run to the Bear but we ended up running to my park 4800, it was pretty slow.  3 m Wed nite - rollerbladed with the slct club around Liberty Park, got a chance to talk to Neal G for a while. 

Left my bike at Liberty, found a good parking spot and had a good warm-up and stretch.  Asked Seth how the Olympic Trials were, he said he'd had a bad race.  Was about 15 yards from the starting line, lost maybe 30 seconds.  Felt pretty good, can't believe how many slower runners will get toward the start.  After about a mile I passed Karla, then on the 3-4 mile flat (N temple? ) I was tucked in behind three red-uniformed girls and was prepared to coast until the last couple miles but Karla passed us so I went with her.  I stayed pretty attached to her and just tried to push the last few miles, passed Doug and some others, had a pretty good kick but passed by a young Oriental guy from Texas.  Congradulated him afterwards. 

Walked from finish looking from Rylee, but didn't see her, ended up running back about a mile, then biked watching marathon finishers.  Talked to Sasha, got a look from Seth, cheered Bill, biked alongside BK the last 2 miles.  He was rolled by a guy behind from 70 yards out to 20, he thought he was going to get caught but he pulled through like a champion, put it to 40 yards by the finish. 

Nate was 16th in a new PR, only beaten by Div 1 college class runners and above, what's that on the scale, a 6? 

10 - World record holder; 9 - Olympian; 8 - Professional runner; 7 - National class; 6 - State class - college runner; 5 - HS runner/Gifted amateur; 4 - Serious runner; 3 - Recreational runner; 2 - Jogger; 1 - Walker

Rested for 2 days after Des News, probably could have run but want to play it smart.  Ran Sun morning around golf course.  Lots of people but no problems, felt pretty good, legs were taking a workout over the grassy terrain.  4.5 m

Mon morning - with T-ville to Dimple Dell, soft woodchips, my calves took a beating and I had to walk, Jose did really well, on the way back the uneven terrain and hills make it hard to get into a rhythm.  Then we saw the huge Alta team, 20 m out and back, 5 m  Was going to go with track club but just didn't feel like it.

Got a nice charlie-horse above my right knee at B-ball so didn't run Wed morning with T-ville, ran with Track club along JRP, biked to dogpark and ran with Karla and CMU soccer girl, about 8 min pace out, faster back.  I stopped at home and picked up my bike that nite after Shepherd group with Conklins.  Becky tried to make her way through the neighborhood and came home angry. 

Th- B-ball, got to play post-up a lot, had the quick-jumping black guy on my team

Fri- went to Alta with T-ville and the Alta team, we didn't run all the way through the campground loop, but 5 Alta guys did who beat me, 3 of which beat me on the way down.  Monty and Jose also ran faster, Jose has decided to be good, it's great to see.  Don't know why they didn't run the whole loop, though.  It was pretty painful, I just wanted to run through it and not taper for the race, which was a good idea.

Same course as Draper Days.  Warmed up well and got started with a bang, I actually started passing people after about 1/2 mile, just relaxed but my breathing was good, I ran the first mile in 6:22, felt perfect.  Passed the older guy I had talked to at the Great Salt Lake half, figured I should beat him easily but he ran a great race, Bill Francis, I think, 20:07.  Cruised through the downhill second mile in 6:13 (12:35), then was feeling it but I passed Zak, Breanna, then Rebecca (extreme forefoot striker), and finished close to Susannah, 15 year old East runner, talked to her while standing in line for breakfast.  Also finally officially talked to Sasha and Steve Ashbaker.  Last mile 6:27 so kept pretty good pace.  55 seconds faster than Draper Days, good improvement.

Sun - rest, Mon - with T-ville at Region course, one loop warm-up, 3 loops step-down (accelerated pace each 800).  Finished passing Mitch, Monty and Jose cruising, then encouraged Whitney on the home stretch.  Uneven grass terrain hard on back but good for overall leg strength, calves really tight on warm-up loop, then stretched them to obedience.

T-b-ball, lots of new guys showed up, games were to 7. Pretty good, should probably take charge more, overpassed one game. 

Wed - 10pm from Grandma's, Porter Rockwell trail--it might be the Pioneer trail now that everyone knows Rockwell was a dignified assassin.  About 4.75 miles, felt a little heavy but was also fairly fast.  Came in to see all cousins

Th/Fri - Grandpa's funeral and various get-togethers.  "Quote me your favorite Bible verse."  "Do you believe in Jesus or Joseph?"  Great one-liners.

Sat - heavy, heavy, N to end of road aptmt bridge, Becky biked ahead of me, emotional weight or something.  Would have liked to do Eden 10-miler, maybe would have been 5th.  It's okay, though.  Couldn't get up for Monday's morning run with T-ville.

Mon -with track club, Sugarhouse park road warm-up, then 12 hill repeats up middle hill, stayed close to Dane, the last few really hurt, felt light-headed and quesy, then ran trail perimeter warm-down; 1.25, 1, 2

Tues- B-ball, took Tony and David for the first time, David was MVP, Tony rolled his ankle on my ankle but I still made the lay-up

Wed - morning with T-ville Brighton loop, long way up there; 5:33 (warm-up) 4:55, 4:52, 4:47, 4:49, Mitch & I traded places and Jose and Monty ran 4:30s.  Was really sore from b-ball, really tough, up-hill and then downhill cruise, 3.5, 1

Th- tripp b-ball, felt really great, strong and fast and quick

Sat- v-ball at Benders

Sun- late-nite upper body calisthenics, 1m around home

Mon - with T-ville, 800s, missed first one, w/up 3:07, 2:55, 2:46 (right behind Monty), 2:59 (wheels completely came off after first lap, interesting feeling, a physical barrier right in front of my quadriceps)

Tues- no b-ball, a little biking Wed - Cross-country season opener at Cottonwood Complex, cheered on the girls and guys, the guys seemed to stay even throughout, but there is "a lot of work to do."  2 m  Evening - BBQ up Millcreek with track club, ate first, then ran from Maple Grove up about 1.5 and down, left hip flexor on outside had a twinge, same as on the 10th hill rundown at Sugarhouse a week ago  3m

Th- b-ball, only an hour

Park City Marathon, I started biking to Nate at the 10 mile mark, he had a 75 meter lead over Dave Spence (previous winner), Ben (Strider's), St. George guy and Bill Cobler.  He had to make a pit stop at US 40, but kept his lead.  I kept going back and forth among the leaders, one guy in a white shirt passed Bill Cobler, but later Bill passed him and I think he dropped out.  I had a pretty long conversation with Ben, just encouraging everybody.  Especially after miles 13-18 up to Deer Valley Resort, incredibly tough incline.  Asphalt trail and a beast, including the "blip" hill, a 150 meter "hors-category" climb after running through the shopping mall center.  Nathan held on to win, it was awesome.  I got off my bike and ran the last few miles about 100 yards behind him and couldn't catch him.  Average 6:15 pace and new course record:  2:41.  Wow.

After chilling in the condo for a bit (a friend of Dad and Mom's) we went back for the awards ceremony and I ran a few more miles.  Why anyone would want to run a 5 hour marathon is beyond me.  Maybe I'm being to hypocritical since going hiking for 8-10 hours sounds like a blast.

Ran speed workout.  4 X 1000, stayed with Dane for 1st 3, 3:49, 3:45, 3:46, 3:50 Pretty good, but I've got to do more miles to feel good about extended speedwork.  Ran around lake after.

Ran yesterday morning, just a shakeout before church. 

Mon-ran the under 40 race.  Stayed with a highschooler (6th Varsity at East High), passed one guy at end and enjoyed having a kick.  The course was really hilly but great.  I felt pretty strong and wished I could have run it again. 

After much rain and hail the elite race went off, it was exciting to see Teren kick to almost beat Kip Kangogo, Robison first in 4:19 on thru Chandler Goodwin in 4:36.  Great stuff.  Played a little piano at the Pine Valley church site while I waited.  Nate should have run but was recovering and cheered me on.

Tues - b-ball, win more than lose

Wed-w/ slctc at Memory Grove took Becky but BBQ postponed, ran up Canyon and out to east end, right Achilles was hurting [from wearing old running shoes?].  Ran a few back and forths with runners, 3m

Th- ran with JV T-ville supposed to be accelerating 800s on the run, out to Cinnabon light and back, Ben and fast soph outpaced me at end, then ran back to pick up young Hispanic soph and other girl, 4m

Fri-rest, decided not to go to Soldier Hollow meet, saw them off Sat. morning

Stupidity meets ineptitude.  I remembered how terribly hot my feet got last year so I decided to run with no socks.  My feet actually didn't get too hot, however, I developed terrible blisters on the arches of both feet, 3 inch skin flaps, I'll be off from running for a few days, I really hope not longer than a week, we'll see.

The race itself was pretty good, I tried to go out controlled, I was hanging behind Frank Mylar until about 1.5.  Hit the 2 mile mark in 10:44.  Didn't go with Frank because I thought I would pass him later, let 1st place girl go and passed another guy.  Then came the blisters.  Through the 2.5 water stop I tried to throw water on my feet, I missed, then I took a few steps in the small stream beside the road.  Both times I slowed my pace way down and had a hard time getting back in a fast rhythm.  I got passed by the masters guy, then got passed by Michelle (hard fore-foot striker).  I ran as much as I could on the softer ground to the right of the road, this race is just a killer, of course there's the leg pain, then the lung pain, and to add the foot pain, I just gave up.  My right shoe came untied the last 1.5, but my left foot blister is the bigger one.  I'd say I had 5 chances to run better but didn't.  I still won first in my age and the Peruvian owner said it was fast for an old guy :-)  The last 3 miles were at 5:40 pace.  Teren won, then Seth Wold, then Augustus Gray.  My time last year (26:10) would have beat the Master's runners I think, Cobler and the winner.

I couldn't even put my left foot in water, the pain was too great, but the skin and somewhat reattached (Monday).  This has given me a fire to train more, I just can't do it right now.

Just had to get the lead out.  My blisters are okay, skin still a little sensitive, I lost the left foot skin but retained the right.  The run felt really good, 2 miles in a little heavy but the next day I've run the soreness away.  Good times.

Thu- B-ball, blisters okay but I stayed for the last game, peer pressure, dragged around, back a little sore

Fri- Murray Invite, ran around cheering on everyone, then ran a little myself, got inspired a little to be faster, my own sense of respectability is under 18 for 5k

So very much to report--not!  Think we lost an entry somewhere.

Last Sun- a 4.5 tempo run after incident with paranoid ladies and their car (hide & seek w/ Darby) N Jr to where dirt used to end; start to feel it after 2 miles

Last Mon- ran track workout with SLtrack club 4x1 mile repeats. Some leg warm-ups, held back for 3 laps, then went w/ Georganne (who was doing 400s) to finish ahead, under 6:30.  Same with 2nd one.  Third one was feeling it bigtime, came in behind Carla and Green-shirt pacer, under 6:21, then the last one with just Carla, Dane blew ahead, under 6:15.  My truck was stuck in the homecoming parade so I ran around the park cooldown with group.  1.3

Tues- b-ball, it seems like I did some sort of run but I may be crazy, it doesn't matter cuz ...

Th- sprained ankle 4 plays in, got home fast and iced it for 2 days, that takes care of Fri/Sat; the crazy thing was I had just registered for a Recovery Memory Grove 5K and Pinedale 10K, had to opt out for this Sat and losing training for Pinedale

Sun-could have run, little hike w/ Darby up church fork hills, Mon- veged and watched heroes

Tues - morning shakeout around S Maj Oaks 2m, legs were a little shocked--haven't run in a week or more!

Didn't run Wed, combination laziness and out of habit so ran twice Thur. 1st at work quick out to Parkway in trail shoes, jogged around park, calves burning, legs feel dead, just trying to shock the system. 2m Then in the evening before music practice ran around S Jord neighborhoods, older small homes, dogs, felt pretty good. No b-ball. 4m

Fri-rest and dramatic car accident so didn't go to Pinedale for the 10K. Instead ran Judge but T-ville wasn't there. I took a wrong turn on the course so I lost about a minute, had to pass 2 people I'd already passed and didn't catch the 2nd place guy like I think I could have. Winner was 17:24, JV boys 17:05 (Pleasant Grove kid I told midway in the race, "I'd put money on you.") JV girls 19:38, left midway through varsity girls. I ran 18:40 last year and Puskedra was an amazing 14:15 last year.

Still need to have that race where I'm fully prepared and invested and run as hard as I can.

Highland High, 3x1 mile, warmed up first mile, then with Karla, Dane, Tricia, seems like it was 3 miles, 6:30 or under pace?  Dane in the middle of 3 marathons in 13 days, then 2 more thons, 2 halves and a 24 hour.  I said I would need incentive but he's a gangbuster.  Cooldown around park with Georgi and Dane, I was huffing.

Tue- from parents S canal to end, felt really crisp, 4m.

Wed-went rollerblading with B, really wanted to run, went out at 9 pm to do so and instead wound up trapping Angel (black kitten) and Phantom (long-haired gray and white).  Only got 3 hours sleep

Thu- played B-ball, right Achilles tightened, left early, didn't run

Fri-achilles painful, will rest, could be the different pairs of old running shoes I'm wearing, but could just need rest, working hard building Baldwin fence; easy Kiwanis tomorrow hopefully

Sun - finally had the chance to scare the ducks, ran home from 'rents down duck canal, felt really good; had fun 4m

Mon - after much convincing ran while Becky biked N Jr to apartment end road to 7th, then did a little our loop on short ward asphalt trail, met Zach from Murray, saw Demetrio, 5.5m

Tues - rollerbladed to house hunt on Redwood and 2800 S, Simply Thai with B and not M (late), then B-ball

Wed- hiked 40 min up Olympus with Zane and Butter and Mocha, good talk and walk, in evening felt pretty tired

Th - house hunting, Quizno's, music practice, B-ball, got to use every opportunity, use the team, play smart, learn to integrate with 2 man game, a little jog to end of road 2-15, 2m

Great race.  My brother and I were the top 30 year olds.  I like this race cause you get younger people and it's fun to mix it up.  Thought I was going to need a hat but it cleared up and the race was cold but great.  Wore shorts and a long-sleeve.  We thought the race was an hour earlier than it was but that meant a good long w/up, probably 2.5m.  The race starts with a very deceptive uphill and my legs were immediately shock-tired, I felt like I was huffing and in 80th place.   We hit the downhill though and I started to feel good, it was funny to see the pink flamingo in 3rd place toward the start, a marketing ploy, no doubt.  I really started to cruise on the downhill and was pushing it, eating people up.  I ran into a few Runner's corner girls and some other uniformed girls, BYU JV?  I passed them and heard some talk about going with me, which I guess a few of them did.  Once we hit the flats and the turns I was dogging it, still trying to run strong but I felt like I had slowed down.  A few of the girls passed me with 800 to go and I tried to latch on to them.  A 50s guy even passed me before we hit the track.  We ran on grass and made a U-turn (a little course change?) and I picked it up, full-sprint around the 200 turn and passed the girls and older guy, ran into an Army Nat'l guard guy who was encouraged to sprint and I didn't catch him, I slowed down a bit toward the end but I was really happy with my gut-busting kick.  I had to recover for a few minutes, it's the hardest I've pushed myself in a while, I was really happy with that.  Saw Sasha up ahead, knew he was just jogging it, turns out he was pacing a 13 yr old James.  Also met Mike West after who was running with Sasha.

Race results : http://www.runnercard.com/runner/data/1825/1558/result/Mens_5K.htm

Nate got prize $ since a few BYU guys had to opt out, talked with them, Batty and Robison after.  Batty's matured a bit, he told me Bienlien transferred to Kansas (actually Bethel, though I couldn't find results).  Nate was happy with his race, a little slower than he wanted but the course was maybe 1/20th mile long.  Some cooldown with Nate

Sun - lovely winter night run.  Visited Pet Center, slow til bathroom break at Pavilion, then in neighborhoods S down music road, 7th w, got turned around a little so know I went long, felt great, love it.  6m

Just trying to put in the work. Ran in the flesh 1175 loop before B-ball, felt like work but glad I got out there.

Thu-after B-ball at Murray high track, did an interval workout.  Didn't really want to, had to go to Murray Park to make a quick Bathroom break, (dead handicapped parking sign).  Wanted to do a ladder 400,800,1600, 800,400  Do you want the real times or the goal times? 1:20, 3:00, 6:30, 3:00, 1:20  Timed them with my cell phone so slightly inaccurate.  Felt good to go to the limit multiple times

Sat - ran to Murray park, late night, didn't feel like getting out there but warmed up pretty good, saw Jose, ran trying to remember my high school invitational course

Mon - forced myself out there, spinout around Bridgeside, counts as a warm-up

Tues- with Nate/Wasatch, Sugarhouse, w/u around Park, then on track with James, then saw group, doing a decreasing timed tempo 54321.  Ran with Nate and guy a little bit, then cut Park and did some 1 minute pick-ups.  Don't like the perimeter for speed.  Played b-ball later, paid for it

Wed- state, saw Danielle break Shalaya, who was disqualified for a shorts infraction!  Watched my man Jason Lynch run a brilliant race slowly moving up all the way to second, Seth had a good kick but my Hillcrest guy shouldn't be ashamed of anything.  Did some running but very sore.

Decided to tuck in behind 2 Skyline girls and run with them.  Their mom was driving and stopping every 1/4 mile.  It was fun.  Let them go in the last 1/2 mile.  Nate won in 15:30.  Felt okay, just don't have the daily fortitude to push it, other stresses and things going on.  B-ball thu, laughable Friday rest.

I even gave my gloves to the mom and she encouraged me to try to beat the girls--probably so I would push them.  The Wintertons, one came in 9th at state, talked about Shalaya.

Recreational note, didn't beat Spidey or Mr. Incredible.

Had a little rest after race but noticed my left ankle was clicking in 3 places.  Ran for about an hour Tues, S Jr around fish ponds, could definitely feel it, then played B-ball.  Next day couldn't walk.  Hurts when I extend my ankle or side to side.  Walkable Th, we'll see.  Is it better to not run because of injury or laziness?  Stoke the fires.

So I was finally able to run last Mon, did a little out N Jr to around industry to inside trailer park abridging Bridgeside.  Took it easy for ankle's sake.  Been craving halloween candy, not great.  4M

Tues- great, twisted right ankle this time on a breakaway against Brandon, ran full speed onto his right foot, no lay-up, no training for 3 days, no fun; do I choose between B-ball and running?  They've both been mainstays of my life.

Fri- evening, finally went out, really enjoyed myself, N to industry parking lots and in, could do more but have race 3m

Sat- got some warm-up in then talked with Sltrack club guys at start, Teren killed it, Nate 2nd.  I don't know why I don't have evidence of this race last year with Kyle and not doing very well.  Took Darby, hated my race.  This year not much difference, went out easy, was running with Ferrin? :-) older slct guy, I was ahead but I was hoping to draft off him, on the 2nd lap after being passed by a pair, brown and dark blue, then a dog, let Ferrin go on trails and could never reel him in.  It would have been good because he was trying to pass orange who sprinted and wouldn't let him, it would have been a good challenge.  Finished and felt quesy, ran in with Matt, encouraged him to feel quesy too, then felt like I had done something the rest of the day.

Determination--you have no talent so why do you act like you do.  Get some training in.  Run like you have no talent.  Train like you have no talent.

And with that, it rains and no running on Sun.

I was out a total of an hour 10 but that included a bathroom break. But had a real fun exploratory time.  Found 2 dead ends that I was able to get through.  Hunter's woods, fundome, neighborhoods, dog park, dead end, jump fence, white stake, dead end down hill, side alley JR, home.  Need to do this more often. 

Late Friday nite?- ran E, focused on roads between 45th and 48th, back and forth, nice 4m

Sun-bought new trainers, Adrenaline?, and same racing flats that were lost in car wreck, also new B-ball shoes

Mon-Industry out, fun with running, old condo place, parking lots 35 min/4 m

Tues-with Wasatch at Olympic oval, warmup probably 2m, then hard mile in even 6 splits, then 4x400 b/w 1:19 and 1:22, rest of group doing 15 reps, minor insanity, I got no base to put my body through this, granted, probably only supposed to do it at 80% but 400 is speed work, Jamal, Tyler, Susannah, her bro, Bill, 2 older guys, Demetrio, no Nate unfortunately overall, 5m

Past- at some point did S Jr out to fish pond, needed a bathroom so asked some homes, on the 3rd try, 1st guy no, 2nd suspicious/no answer, got a young lady with toddlers, small bathroom, nice cruise drive on the way home, 6m, in trail shoes

Th-B-ball, pretty good, felt really strong

Sun-fartleek, around mobile homes, then 1175 W, needed bathroom so skipped church trail, home and out around aptmt block, felt pretty good 4m

Mon-travel, skipped late nite run so Tues-North Platte, down road from motel, came back and different road with some pick-ups in between, early morning dark and cold 2m; evening late in Chicago, around Wheaton, calves killing so just tried to loosen up, short 2m

http://results.active.com/pages/displayNonGru.jsp?pubID=3&rsID=73531
Actual race on 11/27

Race in Chicago with 5000.  Parked abt 1/2 mile away, got my alphabetized name and bib with 2 minutes to spare.  Went outside crowded auditorium and the gun went off.  Did a short stretch and went in the side of the metal fence, started probably at 1000.  Weaved/zigzagged for 3/4 mile until got to the far left side.  First thing I noticed was 2m mark and clock at 13:00?  I know I started 1.5 minutes behind, I think the mark was short.  Picked up the pace, took a few turns, a sprint.  Came back and saw Leah, Mariah, and another friend farther back.  Every step was a cramped step on both calves, ran with racing flats.  So wasn't competitive, but experienced what it's like to be cattle. 

Calves sore for a couple days, Thanksgiving, Fri flight back, Sat sermon prep, Sun morning, little out but calves hurt after 1/2m.  B-ball T/Th - guarded Ryan until let him go by a few times so switched it up, I think I need to hold my own rather than move, at first he was going around me, then through me and I was moving out the way, switched is up but let Nate's bro-in-law shoot the long-range winner; on Th need to hold the ball rather than being a quick shooter

Fri- nite went out Industry and atherton rear loop, felt good, no pain, shoes seemed okay.  New Brooks Adrenaline.

Good times, talked to Ron to make sure the course would go around park, he sent me to the back of the pack for complaining.  Started well, passed a few after first quarter, let Dell Cable and Cris James go, there was one guy who started off real fast that I really wanted to catch up to.  Dell passed him around the park, I passed Schneider from East and stayed near Cris.  Once we hit the road I was waiting for the turn-around  to speed up but I should have gone with Cris, he sped up on the downhill so I really couldn't catch him.  On the way back the HS kid kept looking back as I was gaining on him, I like the way I competed, came in a second behind him, maybe should have started sprint sooner, but couldn't catch him on some long straights.  My time is actually comparative to when I won the race 3 years ago (17:54 but 100m longer).  Dell 16:00, Cris 17:00  Played catch football afterwards, then lunch at church, talked with a guy from Box Elder and Olaf.  Then TNT at parents.  Matt came over, MI3, The Guardian, Philly Cheesesteak pizza. 

Sun-nite late around Industry, right calf hurt.  I pounded it out, did some broad and high jumps, calf got better, 1175 road, then Ward asphalt for some pick-ups.  Good, hopefully don't need new shoes, we'll see.