Progression Daily

Ran Dino Cliffs with Roberts and some track stars. It was fun to get out and run with only some wheezing and coughing. 

10 warm

6 1 minute intervals (3 @ Tempo, 3 @ Threshold) .   Sat out 1 

5 30 second intervals @ CV

6 1 minute intervals (3 @ Threshold, 3 @ Tempo).   Sat out 1 

10 cool 

Only ran 2 miles because my achilles was hurting. I went home and iced. 

Notba great week of running but I progressed from last week. 

Ran suicidal tendencies with the team. I started hurting and wheezing right out the gate but felt better the more I ran. I ran 4 miles out then ran into Scottie and took off following him back. Then I ran back to catch the level 3 group. Amazing trail! It felt good to go fast after the top guys for the last 2 miles 

Ran with Elijah mainly. 

Same work out as last week! This time I wasn’t sick so things went smoothly. Ran with Carter, Jason, and Isaac. 

10 warm 

1 minutes (3@tempo, 3@threshold) 

30 seconds (5@cv) 

30 seconds (5@cv)

1 minutes (3@threshold, 3@tempo) 

10 warm 

Easy 30 with Korbin. 

Ran over to the middle school and my hamstring hurt. Ran some more and now my IT band hurts. I’m going to spend the weekend rolling and icing. 

Ran with IT band problems so I stopped and stretched. 

Sucky IT band won't even let me run a mile.

Ran a little bit but my IT band started flaring up so I stopped. 

Trying to be more proactive and trying new methods with my IT band. 

Still need to roll out. 

Ran with Tanner a little and just jogged around the field. Feeling some progress. 

Jogged a little then did core with Marieta. 

Ran 10 minutes with Carter with some pain still. 

Jogged around I guess. 

Ran about a mile then the pan came on. I walked/ran with Carter for a little bit. I don't know the solution to my calf/knee problem. 

After a long week in Phoenix and no running on my leg. I ran to the high school then a little with the team. I was able to run 10+ minutes without my knee/calf hurting. Then the Odín came all at it once. I stopped and stretched. Tried to run home, made it half way before I had to walk. 

I'm thinking I have tendonitis at this point. I will continue to proactive to stretch, ice, and unfortunately rest. 

Met up with the team by exit 13. My goal was run 2 miles. I ran about 1.2 when the “tendinitis” showed up again. I’ll keep working on it. 

Ran a portion of Hell Hole with Marieta 

Ran on some dried up cove and around the Colorado river. My dad took me on some random adventure. 

Ran 5 minutes after shooting around. 

Ran 20, stopped at 10 to stretch. 

Don't remember too much, only that I ran a little. 

Ran 12 up towards Green Springs, stretched, and then back to the school. My leg was reallly hurting towards the end. I am very frustrated. 

Ran a little bit before the storm of pain came on. 

Ran with some girls, Jason, and T-Rav. Thought I could maintain a better pace if I just slowed down. I did for about 20 minutes then the pain came on. I let the crew go ahead and I had hobbled back to the school. It was fun for a little bit. 

Had to take Derek’s dog on a run so she wouldn’t murder me. 

Another preventative murder run with Moca up to the dirt mile. 

Ran a little but still having pain. 

Ran with 8 minutes with Jason and Boston. Had to relax the leg so I cut short. I might cut out running completely for a little bit. 

Easy 10 minutes on some grass 

Just ran slow and my calves tightened up. 

Easy 12 minutes with Marieta. I will keep testing the leg. I think its feeling better, might be because I have taken a long break. 

Ran to the middle school and worked out inthe gym. Ran a mile on the tread mill then on home. Leg was feeling decent so I will take it easy and slowly increase my mileage. 

Went too long. Leg pains started to show up again. 

Just got our for a little bit. 

A little morning jog from the cabin 

Nothing to report but asthma 

Just got out 

1.31 am 

Started out with the team but felt weak in the leg. 

3.86 pm

Jogged  down to pvms weight room and lifted. I mixed in some acceleration runs on the treadmill. My legs actually felt solid on the treadmill. I might have to mix in more tread so I can run longer and lose weight. 

Asthma 

After a hot Region day I got home and had to go on a run. I did the loop by new house in Bloomington it was exactly 3 miltes (well according to my fitbit). I was surprised about how good I felt. Time to get back at it! 

Headed our with the 800 crew then backed off to my humbling out of shape pace. Felt good but after 25 minutes my injury resurfaced. 

Ran some Bloomington trails with Maritza. Leg still hurting. I’m super frustrated but I’ll survive. 

Ran a little. 

2 on a treadmill. 

Felt calm and cool on a dirt trail by my house. That's where my peace is, on a trail 

The Bloomington Loop with Marieta 

Paved trail by Bloomington. 

Tested the leg

Surprisingly ran well on a treadmill on a cruise ship. I was able to do a full range of motion with no pain in the usual spot.  

More miles watching the ocean on a treadmill. I cranked up the speed and felt pretty decent. 

I came into this morning feeling really confident that I would be able to crank out some good mileage with no pain. Thanks to some nice treadmill running on my cruise I had some good postitive vibes about my leg.  Then first day of xc I get out towards the dirt mile and the same pains came circling back. I do not understand how I can run fine on a treadmill but be hurting on a dirt trail. I might have to see a doctor so I can figure out whats up. I want to have a healthy xc season so I can help the kids! 

Ran a little grass with the crew. Doctor presribed me some anti-imflamatory so we'll see how that goes. 

Made it 15 minutes before my leg flared up so I stopped to stretch. Then continued on with Luke Huddleston. 

AM: Ran with Josue, Gabe, and some others for about 10 minutes until my knee area started hurting. I hobbled back to the school. The pain felt different than the usual so maybe that’s a good thing? 2.77 miles

PM: Hiked then jogged a little with Marieta as she came back from a run on cedar mountain. .52 

I watched my dad and Marieta run well in the SG 10k and it made me hate being injured even more. Hiked Blow Hard afterwards, and jogged a little. 

I felt really sore this morning. I think the Blow Hard trail got the best of me. 

30 with Carson as he gets back into it. 

So I am thinking I need to shake out my legs every morning before running with the team. My body is going through pains and soreness I have never experienced. It's all about adjusting and learning. I felt pretty good (decent) playing ultimate and capture the flag, which was a huge surprise. 

AM: Drove up close to the grapevine trail so I could do the uphill portion with some of the boys. Ended up running 10 minutes with Bryan, Tavin, Jason, and Sr Del Toro. My legs were sore legs but no injury pains so that’s great! 2.35 miles 

PM: Ran with Metler and Marieta on the Loop. Got covered in bugs and could only go about 3 miles. No injury pain still. Good signs but I am not getting cocky yet. I am looking forward to running in the afternoons with Metler, even if its only for a mile or two.  3.02 miles

5 minute warm by myself.

Then 41 minutes with Ethan, Elijah, Josh, and Bobston. I’m stoked I was able to complete a run with the goon squad. 5.02 miles 

5 minute warm up with Marieta. 

Negative split run. I had to stop and stretch on the way out past Tonaquint. On the way back I mainly ran with Jason. It felt different picking me up the speed on the way back. My body didn’t feel quite ready. 18 minutes out/16 minutes back. 4.53 miles. 

Ran some random road with Marieta and Ross. I had calf problems still. 

Ran a fun trail next to Oceanside Harbor with Marieta. I had to stop and stretch the calves again. 

Ran more random hilly roads in Vista California with my Dad. My calves still wouldn’t let me run the hills. I’m disappointed about the calves but at least it’s not my old injury. I miss the xc team already. 

AM: Heritage Park and up past the liquor store. I had the usual struggles. Boston and the crew came back for me on the steep hill. They made me feel welcomed and stuck with them the rest of the run. Soon I will overcome this nonsense. 3.70 miles 

PM: Marieta’s chiropractic Dad did some work on my leg. I should have had him work on both legs. 2 slow miles in the heat of Las Vegas with Marieta. 2.01 miles 

Ran a little in some lame hot Vegas streets. 1.99 miles 

AM: Ran out to meet my Dad doing the Lars Fork Loop. I had to stretch a couple of times on the way out. I don’t mind stopping and stretching in the mountains. Once I met up with my Dad I was able to run solid. 5.12 miles 

AM: Ran Strawberry Ridge rd. Stretched a couple of times as per usual. My IT whatever was hurting a little bit as I wrapped up the run. I’ll make sure to stretch and ice. 4.70 miles 

PM: Ran the loop partly with Metler. After about a mile and a half in I told him to press on without me. He is a great running/life mentor. 3.03 miles

Got out and ran at 4pm before the bbq. Also did the grapevine hike this morning. 

3.10 miles 

AM: Ran a new loop around the neighborhood. Marieta ran a mile with me. I’m feeling a little sore but I chalk that up to not being able run this many miles in a long time. 4.34 miles 

PM: Half the loop with Metler. 3.51 miles 

PM: Went our at 1:30pm! Super hot but I felt pretty comfortable. 3.05 miles 

Got out late and ran a nice neighborhood run in the dark streets of Bloomington. This has been my first week going over 30 miles since mid October of 2017! I don't know why I have been so sucky. I am progressing and hope to hit it hard for the rest of the xc season. 3.64 miles 

AM: Sandhill! I’ve hiked by the Sandhill but had never gone up it. On the way out to the hill my calves were tight and wouldn’t loosen up. I wasn’t quite ready for Sandhill but I went for it anyways. As I charged the hill I started to feel nauseous so I walked a lot up. Even when I got to the top and ran down I still felt sick. The rest of the way back to the school I went into survival mode. 8.12 miles (subtracted stretch of walking) 

PM: Ran more Sugar Leo with Marieta. Hot and muggy! 2.93 miles 

AM: The normal Tuesday run. Still feeling nauseous. 3.42 miles 

PM: Running in the heat with a sore hamstring. 1.92 miles 

AM: Ran slowly up to the dirt mile. Found Nick and ran with him for about a mile. Then met up with Landon for some tempo. Cooled with Carter, Boston, and Bentley. 5.22 miles 

PM: Ran around the hood and dipped into some trails. 3.20 miles 

AM: Ran out to Twilight Tunnel with Jason. He wanted me to lead in the tunnel in case there was a snake or a bum. Ironically enough as soon as we got out of the tunnel I stopped and Jason continued on and ran right by a rattle snake. I yelled out snake! Then we waited for the rest of the team to see it. Ran back with Scottie, Jason, and Zack. 6.12 miles 

PM: 18 minutes in the heat after weights. Still super slow but it will come with the miles. 2.01 miles

PM 2: I went out on a walk in the rain because I was bored.  Then I noticed the river was running chocolatey and deep. No more than 10 minutes later George and I went tubing down river from Bloomington Wal-Mart down to Man O War bridge.  We did the ride twice and ran back up stream twice. 2.1 miles 

Looped around Bloomington hills north park then out to the trail system. 8 striders.

4.15 miles 

I had aspirations of running to AZ from my house but after struggling for the first couple miles I settled for a Sun River exploration. The more I ran the more relaxed I felt. I might consider a run this afternoon. This week has been great for me! I finally feel like I’m finding a groove again. I look forward to progressing through the upcoming months and having an amazing xc season. 8.70 miles 

I mentally prepared myself last night for Sandhill. Then once I got out on it my back seized up and calves were super tight. I let myself get behind. Then I had to tell myself to stop being a baby and look for people catch and help. I tried to help Jenna as we got to the top. I ran 16:48 up which was better than last week. I thought I would crush it on the downhill but I felt nauseated (like last week). Still ran 8:29 down, so all in all I was happy with my efforts. 25:17 total Sandhill time. Ran with Carson and Gabe on the way back. 9.34 miles 

AM: Half road, half grass then striders. 4.20 miles 

PM: Ran a mile by myself to warmup for the boys crew. Ran with Gabe, Josué, and Bentley. 3.01 miles 

AM: Down 300 to the fields and almost to the Lunt neighborhood. I ran mainly with Boston and Jason. Then I circled back for Josh and Carson as we got close to school. 

6.65 miles 

PM: Shake out on a trail behind Wal-Mart. Ended up running on some hay bales at one point. Ran under the free way across the bridge to the paved trail and home. 4.15 miles 

AM: Legs tired. Did level 1 minutes behind Bentley and Carter. 4.03 miles 

PM: Reverse loop of what I did last night. Only this time Marieta ran with me and we got poured on! 4.50 miles 

12 minute warm 

3 x 1 minute @ tempo, 3 x 1 minute @ threshold (equal recovery) 

5 x 30 seconds @ CV (equal recovery) 

3 x 1 minute @ threshold, 3 x 1 minute @ tempo (equal recovery) 

10 minute cool

I sat 2 of the last thresholds because my hamstrings were tight. Ran mainly with Carson and some with Josh. 6.70 miles 

My run was divided into unpredicted segments. I ran 3 miles with Marieta and was feeling sick. I went back out for another 2 miles and she went to work. When I got back home I realized Marieta locked me out. So I headed back out for a third time and ran all the way up to the Bluff Fabulous Freddy’s. Looking back I’m glad I got locked out because it forced me to run longer. 10.68 miles 

Ran around some cool trails around Vegas with Marieta. 8.13 miles 

AM: I started about 1-2 minutes after “the gun” so it was fun to catch up some of the girls on the team and cheer them on. The more Marieta accelerated, the more my hamstrings felt tight. With about .75 to go I told her to press on. I defínetely could have raced harder but I’m still getting back into running. 

5.65 miles (warm and cool) 

PM: 6 minutes alone and about 13-15 with Gabe. 2.13 miles 

AM: Half and half with Carson, Gabe, and Josh. Watching the last day of kids club was fun! 4.34 miles 

PM: Marieta and I ran 2 miles with the quirky Aaron Metler then looped back to the Dixie Center. 4.08 miles 

AM: 25 out towards the Grapevine trail with Ethan, Elijah, Boston, Josh, and Jason. Flipped and negative split with Jason. 22 minutes back. 5 striders. 6.08 miles

PM: 1.75 miles in the heat with Elijah and Josué. 

Great run out towards Wariner with Boston and Jason. Had some others sprinkled in. We ran smart and fast towards the end. Best consistent run I’ve had in a long time. 41:30 out and 37:14 back. 9.1 miles 

AM: 

15 warm 

7 min, 5:30, 4, and 3:15 @ 8k pace. I skipped out on the 7 minute to stretch. Ran pretty well on the others and just trying to help the kids. Good grouping today. 6.47 miles 

12 cool 

PM: 25 minutes on the mountain. My calf was tight and my back was hurting. Ran with JD. 

2.66 miles

Ran with Elijah, Josh, and Boston on a trail by our campsite. I skipped out on the afternoon because of my calf. 5.17 miles 

AM: Ran out past the lake. Ended up running by myself for a while. Then I got back to camp and picked up the Varisty crew. 5.07 miles

PM: Trail out towards Powell Point. I'll have to go back another time to see the point. Had a good crew on the trail.  2.78 miles 

27 minutes up hill. I had a goal to not walk on the way up. I was successful on my goal and to make things even better a huge pack of runners found me. Boston, Elijah, Josh, Caleb, Jason, and some others. We ran as a pack on the way downhill. After running with them I went back and ran with Tavin to the finish. 6.19 miles 

Side note: Camp was awesome! This team is unified and we are ready for the season. 

Ran to Tropic Reservoir then a game trail. Then I ran parts of Long Hollow. 7.06 miles 

I ditched Marieta and her family on an atv ride to get my run in.  Ran from the Pink Cliffs outlook. Mainly downhill with some good rolling hills. I scared about 100+ cows. They kept running parallel with me. I'm not sure why they didn't let me pass and then they could chill. 10.7 miles

AM: Ran around setting up and cleaning the time trial course. My calf is bugging so I’ll ice and massage. Saw some good racing out there today. 2.42 miles 

Bloomington Loop into some desert with Marieta. This week I’m not chasing miles, but getting my calf good. 4.53 miles 

I was really struggling with my calf this morning. I couldn't do the warm ups (butt kickers, scott kicks) without some intense pain.  I am going to ice and take some time off.  The crew had a really good workout where they were unified so I can at least be excited about that. 

Not a good run. Pain in my left shin. Think its the splints. I'm frustrated. 1.64 miles 

AM: Well I got out and jogged around this morning.  I am beyond frustrated with whatever nagging pain this is.  I am guessing its shin splints but only in my left leg.  I could run probably run a couple of miles on it but it doesn't feel right. The worst part is that I don't get to train with the crew on the team.  Missing out on some fun coaching opportunites! 1.95 miles

PM: Ran in pain with D’Amore, then a bigger group and finished with Bentley. 2.54 miles 

I didn't run this morning to give my leg more of a recovery.  It still felt pretty terrible on the afternoon run but it was somewhat manageable?  I don't know this injury crap is all pretty new to me.  I wonder if I just keep running in pain if the injury will magically go away.  Ice and rest are going to be my best friends for a little bit. 3.56 miles 

Another painful run but I might be getting bigger? Trust the process! 3.52 miles

Running around the Cedar course. 

Just 25 with the crew. 

AM: Rough morning! Not necessarily the worst shin pain I've had but its really frustrating.  I might need to take a week off because I am not seeing any progression. 2.02 miles 

PM: 2.23 miles. Ran with new kid James and some other dudes in the heat. 

PM2: *Ended up biking around on one of the LiveWell bikes as Aaron Metler ran.  I was bored while Marieta was at practice and Aaron was doing his normal 6 mile loop and I decided to join him. A Larsen guy joined us as well, forgot his first name.  Wish I could run! 

Hot painful run with Gabe and Carson.

Warmed and cooled with the crew. They did a good speed workout. 3.03 miles 

*I'm thinking of taking a day or a couple off.  My running is messing up my mechanics and this worries me. 

Ran around helping different support crews with their photo scavenger hunt. Fun idea! 

Ran around the SUU course watching the kids. 

AM: Got to practice late so I drove up the road and started with the crew at the mall.  My shin and IT band were bugging so I'll go back to the drawing board to fix my injuries. Ran with Gabe for a couple of minutes. 3.04 miles 

Did 41 push ups for the birthday boy. I wasn't planning on running today. However, the bike I was going to ride had yet another flat.  Then I somehow ended up with 2 cars so I had to shuffle things up and I ended up running. I met up with JD, Tyler, and Colby and ran with them for a minute. 2.02 miles 

Warmed up with the gang. I cannot get to a point where I feel like running on my leg is a good idea. My left knee and shin are jacked. 

Ran slugglishly with Carson, James, Gabe, then JD. 

Ran around the Murray course several times. 

Jogged about 20 minutes around the state course with some of the crew. Leg hurts but what elseis new?

AM: Had an asthma attack and leg hurt so I didn't make it too far. 1.37 miles

PM: Looping it with a big group. 2.00 miles 

Pain pain pain I know your name. 1.37 miles 

Jogged around the Hurricane Invite course with a bum knee. Totally guessing on the distance run (jogged). 

20 on the grass with the crew. Learned about Cooper's favorite tv show list...I have taken some time away from running thinking it would help my leg. I am just going to do light light running for a while. 

Drove up to Middleton park so I could get my lame 20 minutes further into the kids run. 

Jogged around with the crew around Bloomington Hills Park. 

AM: Ran 15 minutes in the morning around Woods Cross. 1.53 miles 

PM: Ran the Bob Firman course with the team. I still had some pain but it was manageable. The course looks really fun and I’m excited to see what the kids do tomorrow. 3.10 miles 

Ran a little in Boise with the Coaches. 

Ran 20 with minimal pain. 

Ran out to the Legend Solar building in Green Springs with Bry Guy. We are both getting back into it after injuries. He bailed on me the last 400 meters...classic Bry. 

I actually ran part of the interval workout with my guys. I just hopped in to help out about halfway into their 4:30 minute repeats. I actually felt like I was helping again. I'll still take it easy as I get back into it. No 50 mile weeks for a while. 

Ran with Jaron, Nick, and Isaac. I am feeling better but I need to take it easy. 

AM: 15 minutes of slight pain. 1.62 miles

PM: Ran around at the Cedar Invite! Great experience today! The kids ran well: JV Girls 1st (score of 15), JV Boys 2nd, Varsity Girls 2nd, and Varsity Boys 1st. The Varsity boys included me in the prayer circle and asked if I would say the prayer.  It was inspiring to be around these guys and help out where I can. 1.05 miles 

Met with the team this weekend and ran a little bit. It’s been a good week of running but I was feeling pretty sore in the knee. I ran a little with Carter.  2.07 miles

Ran a little bit more with my Dad up on Pine Valley looking for Deer. .78 miles

Ran with some of the guys to 2450 park, some laps, then back with Boston and Carter. 

Green Springs with a decent crew. 

Went over and watched the varsity crew do an amazing workout.  It's fun to see them pushing and committing to each other. I was able to jog around a bit without too much pain. 5.45 miles 

Jogged around the Snow Canyon course a little bit. 

AM; Easy 25 grouped up with Elijah and Josh towards the end. 2.83 miles 

PM: Some good warm up and cool down with the crew. 4 miles 

Jogged around cheering on Marieta and some PV alumni at the Color Country Invite. It was raining. 

Had to get out and jog a little bit. 

25 with Scottie and Caleb. Set up the region course with some amazing people. 

I felt like garbage this morning so I was nervous going into Region day. Once I got out supporting the teams I felt fine. It was fun to watch some great performances and some boys 1st places. I jogged around for about 1.5 miles

Ran around Springville with Marieta. 

Just jogging around for 25 minutes. 

Ran around Crescent park with the team. 

Ran around the mall in Salt Lake. I stayed back to make sure Nic and Jimmy didn't get lost. Jogged aorund the state course a little. Teams did amazing! Boys 1st and Girls 2nd! 

Green Springs mainly with Josue. We ran a decent pace to close the gap on the next group of guys. 

Got out for some millas

My back was killing up Sandhill so I walked a lot and helped the girls in the back. 17:34 up

Then I cruised down with one stop. 6:34 down. 

After the hill I ran with mainly Bentley back to the cars. 7.03 miles. 

Warmed, recovered, and cooled with the guys. 4.44 miles 

Ran out with Josh, Ben, and some others. I turned around a little early. 3.59 miles 

Up Turkey Farm with some asthma. Ran quickly back to the school with Korbin and Dakota. Mixed in some strides. 5.96 miles

Ran out to the desert with Marieta. Had a good time! 5.41 miles 

Did parts of the hill circuit crew. It was fun to see how they do it. 5.33 miles 

Washington with Korbin and Carson. Striders. 5.5 miles 

Ice Cream run with the team. Flattered some kids dressed like me. 2.75 miles 

Ran over to D Hills from Bloomington. Super excited for all the awesome races at the Autumn Classic. I am finally starting to get into a running groove again. Only took me 8+ months to get over dumb injuries. 4.32 miles 

Ran an easy run up into Washington. Ran mainly with Elijah then mixed in with another crew. Watched Bryan get attacked by a stupid chucho rat dog. When we turned around and ran by that same dog I had the kids surround and protect Bry Guy. 6.69 miles 

Desert running with Marieta. She wasn't feeling too well so didn't get out as long as I would have liked. 3.01 miles

Ran out with the crew then had to pee so I stopped at Ace. Then I saw my bro and sis in law looking for the Summit Rock so I stopped and talked to them. Eventually I caught up with Josh, Caleb, Elijah, and Dakota. I couldn't keep up with them when they ran their fast portions. 7.33 miles 

My legs were hammered. I decided to play the conservative route and just go slower and less miles. Maybe the universe didn't want me to do that because I got hit by an old bag driving a truck.  We made eye contact, and I am pretty sure she motioned for me to run through.  Then as soon as I ran in front of her she accelerated and I had to put out my hands and stiff arm her truck (Zac Zabriskie style). I threw up my arms and said "what the heck?" Then continued on my way. 3 miles 

After 2 days of no running I had to get out. So late friday night in Vegas I did just that. Hit the hard roads of Vegas. I found some cool park that had a nice soft track-like surface around it. 6.02 miles 

Ran around Calico Basin with Marieta. We snuck into Red Rock. I ran an additional 3 once Marieta bailed on me. 6.74 miles 

It takes my legs a little bit to get going so I struggled along behind the crew. I figured they would be doing an out and back so I would catch them on their way back. I never saw them again. I did my own loop through Green Springs I mixed in some fartleks. 1 minute with 4 recovery, 1 minute with 3 recovery, 1 minute with 2 recovery, and 1 minute with 1 recovery. I did this twice. I actually felt pretty good. 6.74 miles 

Run with Isaac, Gabe, and Dakota. 3.92 miles

After fighting a parasite for a week I got out and jogged around in the desert. No stress, no fuss, just exploring. 

3 on the river trail out towards Sunriver. 

Sandberg with Luke, Cooper, Scottie, Julian, and Holt. 

Ran a little on the AZ strip with Maritza. 

Ran the Bloomington Loop! Just took it slow. My goal is to take it slow but get going each day. 

Did some hard core (for me) workout with some of the xc kids. It kicked my butt, running after was difficult. 

Just a slow run 

An easy loop with Marieta. 

Last run of the year. Hit a snowy road in Spanish Fork. Looking forward to an injury free 2019!