Progression Daily

I didn't run this morning hoping more sleep would help the ankle. It seems to have worked. Still swollen but no pain. Hill circuit with the team. I did 2 sets with level 1 boys.  After the downhill section I would go back and run with the girls too. I really pushed with Adri and Brooklyn on the second one. It felt great to run fast! 8.13 miles

AM- Ran a mile and a half on the track and watched the fire on PV in the morning darkness. Then 15 with a bunch of complaining boys. 3.56 miles

PM- Quail Creek Trails with some complaining boys. I ran a little extra before the team got there. 6.01 miles 

AM- 20 with the chicas. 2.52 miles 

PM- 4X4 (Vo2, Race, Race, Vo2) at PVMS fields. I ran (tried to) with the top girls for this workout. They smoked me but I think I helped Brooklyn and Allí. I backed off on the third to yell at Isaac's sister for yelling at our kids. The last interval was my favorite. I made up a lot of ground and finished strong. My ankle is still annoying but not too much pain. Sad to see the team being a little divided over politics. 7.21 miles 

AM- Weights and 25. 3.01 miles

PM- Kick It! Smooth good run with the boys! 6.38 miles 

AM- 45 with girls for a second then with the boys. 5.52 miles 

PM- Running the course in Spanish Fork with the team in the dark. 2.96 miles 

AM- I had some bad stomach problems last night so my early morning running aspirations went away. I got up at 6:30 and ran some roads in Springville. Ran into Beattie and ran the last 2 miles with her. 4.26 miles 

AM2- Jogging around Border Wars Qualifier. 1.06 miles 

AM- 60 minutes with fast 20 at the end and striders. I was glad the run was with the girls this morning. It is the last run with the crew for the next 14 days. I am thankful for those girls and the kindness they have shown me this season. I am also thankful we made it to state. 7.85 miles

Mayors Loop with Marieta then 3 mile extension on my own. Looks like the Governor's mandate to stay home has everyone outside again. Packed trails! Cool but felt good. 8.19 miles 

AM- Ran around the neighborhood then some weights. 2.05 miles 

PM- Claim Jumper with Marieta. I really enjoy that run. 4.25 miles 

Having a hard time getting up for early runs. Indian Hills Parkway to Dixie Dr loop. I made a game out of the run. I decided to run chill for a mile then run a sub 8 minute mile. It turned out that I was feeling good so most of my miles were sub 8. 9.05 miles 
 

1. 8:02

2. 7:30

3. 8:07

4. 7:14

5. 7:26

6. 7:16

7. 7:44

8. 7:08

9. 7:45

Jorge and I ran from Hop Valley Trail Head to the Laverkin Creek Trail where we found our wives hiking. Then we hiked to Kolob Arch together. I kind of wish we would have run more miles before we met up with them but they covered a lot of territory. It was a great run/hike in beautiful country. 7.55 miles running (15.51 total)

I went out the door not having a plan. I ended up out by Sun River. I ran a dirt road parallel to I-15. I ran to the AZ sign and turned around. There were some climbs and it took me 5 miles to get to the sign. I felt pretty good! I think my IT problems have disappeared since I have backed off on heavy mileage. Now I just need my ankle swelling to go away. 10.02 miles 

Ran the trail towards the Dixie Center from my house. I decided to climb the ridge to the left of me once I got to I-15 bridge area. There were some sketchy spots on the ridge where I had to climb around some fences right on the edge of the cliff. George found me at the Arrow and we ran to another ridge overlooking Bloomington and onto the loop. 7.43 miles 

Ran the loop with Marieta. George and Star found me as I left Marieta to add some mileage. We drove to Condor canyon and ran around on some different trails. I had blurry vision. 5.7 miles 

I tried waiting for Marieta to get home so we could run and I just fell asleep. After the nap I knocked out some miles (1 with Marieta). 4.51 miles 

Ran to Starvation Point with George. He had failed a couple of times to find the point (because it's in the middle of knowhere). A little over 5 miles we peaked out in the gorge above an area where there are some petroglyphs. I had blurry vision on the way out but was seeing clear on our run back. There were some good climbs and I tripped at the end as it was getting dark. Great confidence building run! Saw a coyote too!10.44 miles 

George and I took a day trip with Ross to chop wood at the cabin. Then we ran a section of the Navajo Lake Loop. The snow was deep in sections. My Dad wanted to make it back to STG so he could stream the PV game, so our run was shortened. 5.01 miles 

Mayors Loop with George and Marieta. Then a mile extra with George. 6.09 miles 

AM- Got out for my 2 mile morning run and and bumped into Jayne Stringfellow so I walked with her for a little bit. She is enjoying retirement. 1.52 miles 

PM: 4ish with the boys then 3ish on my own in Bloomington. 6.86 miles 

Hiked around White Rocks with some family members. Then I had Marieta drop me off after Winchester Hills. I ran almost all the way home. Ran 8 miles at a 7:13 pace then I slowed down for the last little bit. 9.53 miles 

AM- Ran the Capstone 50k course with my Dad and George. My Dad is pretty sure he has the course down. It took me a while to warm up. I slowed Ross and George down (which meant more recovery time for them). After the hard steep miles I warmed up. I wanted to do the loop twice (like the race will be). I even stored a kickstart energy drink at the start line to drink in between laps, to see if my stomach could handle it. Some jagoff stole it! I was pretty bummed. I went and bought a new one and ran a little extra just to do the experiment. Stomach was fine. 8.06 miles

Loop 1

1. 7:47

2. 11:10

3. 10:22

4. 9:15

5. 9:39

6. 7:09

56:31/9:11 mi 

I know I can run better in actual race environment. 
 

PM- Ran over to play football at Gubler Park. Wish I could've run more. .63 

I wanted to hit some mileage with minimal effort so I threw on the Carbons. Bloomington Hills loop. 10.01 miles 

AM- Ran the reverse loop of Capstone with Ross. I almost called the run off because of severe chafing yesterday. I took some preventative measures and survived today. I ran pretty well. The climbs and rocks still slowed me down but I ran the time I expected. I should be looking at a 1:52-1:55 for next week's race. 7.31 miles 

Reverse Loop:

1. 9:22

2. 11:26

3. 10:53

4. 8:12

5. 7:56

6. 7:24

56:02/9:08 mi 

PM- Hanging out with in laws and cousins forced me out for a second run. Ran Upper Graveyard to Cholla. It was getting dark and I only saw private property in front of me so I turned around. I had to cut through the desert and bush whack through some rough terrain. I barely made it through in the darkness. 4.02 miles 

AM- 45 with some boys. 5 pick ups. Chilly morning! 5.32 miles 

PM- Ran 3 miles with Marieta. I showed her sections of the race course. 3 miles