Progression Daily

Ran around Floyd Lamb Park with Marieta then extended around random streets. 10.6 miles 

Ran to the mtn. It was slow but fun. 10.24 miles 

Warm up with the girls. Striders. Then tempo on the track. I skipped around to different groups. Then cool on the track. I ran 2 200s as well. 7.07 miles 

Ran Grapevine to Prospector to Snake Tunnel. Met up with team and ran with the girls. I ran a little extra at mutual to get my car so I took take some kids home. 7.51 miles 

More track work. Bentley and Bryan wore me out on their 1000s. The second time I ran with them I made sure it was a 600. I hopped around to more people including Adri, Allen, Emma, Sadie, and Jason. Extended cool down. 8.27 miles

AM- Weight and some additional morning minutes of running. 3.21 miles 

PM- Easy 40 with striders with Scottie, Jason, Bentley, and Boston. 6.11 miles

Backyard exploration. Found my favorite downhill section in Moes Valley. 7.04 miles 

Rosstaphor wanted to hit some paved trail. We started at trailhead by the Post Office. Picked up George at the Dixie Center then ran parts of the Mayors Loop with extension into the Springs. Had some detours in the Springs then made it back on the trail and looped to the cars. Afterwards I drove George to his car at the Dixie Center. Then Metler ran by so we joined him and ran to his house. Then we cut across South Gate to get back. Great weather and everything felt relaxed. Ross is still keeping the pace under 8. 12.88 miles 

Some running. Some kids ran the 1600 and others the 400. Good things. 6.25 miles 

Ran in Middleton by myself through some sand. Then connected with the team and ran with the older boys. 7.14 miles 

More kids running fast on the track. I did 20 warm with Hunter (a new recruit). I think he wanted to try sprints but the S crew had taken off before he showed up. Hopefully he won't be scared off after one day. Then after watching the kids run the 800 did some cool with the boys. 7.13 miles 

AM- Weights and extended minutes on the cold morning jog. 3.9 miles 

PM- 40 and striders. I mixed in with the girls. I accelerated to catch up and talk to Alli towards the end of the run. Striders with Brooklyn. 6.17 miles 

Ran to the desert out by Aspiration. 7.03 miles 

Ran from Sullivan and almost made it to Tonaquint park. It was a relaxed fun run with the girls. The time went by really fast. I may or may not have tried to instigate a fight between our girls and D-Hells as they ran by. The last 20 minutes we picked up our pace. I tried to help Sadie and Kennis close the gap on the top girls. Sadie wasn't a fan and asked me to stop talking. After running with the girls and catching a pass from Bryan, I turned back towards Sullivan. Ran a steady pace all the way back. 15.12 miles/7:47 mi pace 

Got out to Hurricane Rim trail and got in a couple of miles before running back to catch up with the boys. I wanted to run more minutes with the boys but I was trying to make a 10 o' clock basketball game. So I turned around after 10-12 minutes with those dudes. Ended up running more with the girls after that. Got down to Chinatown Wash and checked out the views. Kate had to turn around earlier than the rest of the crew so I ran back with her. We picked up Brianna and Laney for a little bit then left them. I was impressed how well Kate charged up some of those hills. Made it in time for basketball. Great Monday run! 8.29 miles 

Ran 45 with the boys. I ran the last 2 miles with Bentley. I was in a rush to get to a bathroom towards the end. Added 1.5 miles running to and from mutual. 6.87 miles 

Ran a little with Holt while the kids were out running their warm up. Then ran a 400 with Jason and ZDT. Then I left to go help a friend with some work. 2.56 miles 

Ran 40 and striders with the girls. Didn't feel too great. 5.17 miles 

Ran to George's then we explored all around by Webb Hill. I felt tired at first then adapted to the run. 7.04 miles 

AM- Hill workout with the crew. I didn't feel great but I focused on helping the kids. Ran a couple of extra minutes with Scottie. 7.01 miles 

PM- Marieta and I helped out at the DSU Invite then ran a little cleaning up the flags on the course. Then we drove over to Chuckwalla (to join family) and ran an additional 4+ miles. Marieta was getting tired so didn't go further. 6.08 miles 

Warm, tempo on track, 200s, and cool. I stuck with the biggest girls group for 10-12 of their minutes 18-20 minute tempo. We got rained and hailed on. It might have been snowing a little too. Then I did 4 200s with Alli and Scottie. The cool down was the worst because everything was soaked. I still enjoy days like this. 7.27 miles 

AM- Weights and extended run in the cold. 4.10 miles 

PM- Memorable run in the desert with snow. Ran out towards Elephant Arch with the girls and coach Quinn. We had a snow ball fight a couple of miles into the run. I didn't throw anything at Brinley and Alli for obvious reasons. The sand was perfect. I extended before and after meeting with the team. 8.34 miles 

Sore from some speed play on the track today. I mixed in with different groups. 600 with Adri, 700 with Brinley and Brooklyn, 400 with Bobston, 400 with Scottie, 400 with Kyanne, 400 with Parker, Carson, and Grant, 300 with Jason, 200 with Jason. I think I missed a group. My lungs were burning and the legs were tired. Cooled with girls. 7.28 miles 

Kick It with the boys. 6.27 miles 

AM- 35 minutes with the girls. 4.26 miles 

PM- Tried for a repeat performance of Tuesday out by Elephant Arch with Marieta, George and Star. No snow this time, still fun. 3.52 miles 

AM- Great morning run! Bryan found a sloth (porcupine)! Then ran a decent negative  split with the top boys. Added 2 more with Ross by Staheli Fatm. Plus all the haze! Perfect Saturday run! 12.02 miles 

PM- Got dropped off at the top of Snow Canyon and ran down to the entrance with Marieta, Star, and George. George and I left the wives after a mile and did 2 tempo miles before chilling (6:33 and 6:11). Then we ran a little on the Padre Canyon connector trail while waiting for Marieta and Star. 5.39 miles 

Track work with the kids. Most of the kids were running 400s (first 200 race pace, second 200 goal race pace). I did my best to help groups hit that second 200 faster. 

1. 200 with Adri (probably around 37 seconds)

2. 200 with Brooklyn and Brinley (probably around 40 seconds)

3. 200 with Brooklyn and Brinley (38 seconds)

4. 300 with Alli (49 seconds)

5. 200 with Parker, Carson, and Grant (probably around 37-38 seconds)

6. 200 with Brooklyn and Brinley (38 seconds)

7. 200 with Pyper, Jenna, and Kennis (38 seconds)

8. 200 with Brooklyn and Brinley (38 seconds)

9. 200 with Pyper, Jenna, and Kennis (37 seconds)

I decided to only do the 200s so I could focus on helping them hit the times better. Had I done the 400s I probably would have been too worn out in my old age. Cool with the girls. 7.21 miles 

AM- Weights and a little running before I had to go to the bathroom. Must've been the Kimchi. 1.77 miles 

PM- Extended Dino cliffs. I went back in forth a lot waiting for signs of the team. Ran with the boys with extended minutes and bombing down hills with Scottie. 8.23 miles 

Warm and 2 fast 400s. One with Jason then one with Scottie. Then a 600 with Maddy. 4 miles 

AM- A little run with the boys then some weights on my own. 2.51 miles

PM- Easy Washington with Sandbergs. 5.21 miles 

AM-35 with the few boys that show up. 4.31 miles

PM: Won the root beer mile. I knew my years of soda drinking would pay off. Holt, Quinn, Talmage, and Gage made me nervous for the first couple of laps. Glad we can raise money for Boston Gentry! 1.93 miles 

AM- Ran all the paved sections on an abandoned golf course in Vegas. Loved the rolling hills. 9.20 miles 

PM- Hit the paved golf path again. I had to race against the sunset and a time constraint. With all the overgrown bushes I felt like I was racing through the jungle and I really enjoyed it! Almost kicked a couple of cottontails. 5.69 miles 
 

1. 7:48

2. 7:21

3. 7:17

4. 6:56

5. 6:46

Warm, tempo on the track, then cool with the younger boys. Hit a 400 with Jason, 400 with Scottie, 400 with Allison and Sadie, 400 with Maddy. Then Beattie asked for a sub to run with Adri. I ran 6:35-6:40 pace with Alli for about 10 minutes. Then I ran with Scottie for the last couple of minutes of his tempo. 7.25 miles 

Ran 2 miles with Beattie then with the boys on the Tinkle trail. Steve PrefonGianno led the way out. I showed the boys the petroglyphs and then turned around and cruised back. I was feeling light headed on the return trip. 7.25 miles 

AM- 25 with Scottie, Bentley, and Jason. 3.11 miles 

PM- Some speed on the track. I had to leave early to do some construction work with Ryan. 4.19 miles 

AM- Weights and extra mileage. 3.57 miles 

PM- Fireman Hill with boys then urned around with Freshman. Added more on the track with Scottie and Jason. 6.52 miles 

Hill circuit with the freshman and Ben. Hamstring felt a little sore. Didn't get more mileage because of work with Ryan. 5.16 miles 

I just had to get out after a long day of work. Nothing special. 9.05 miles 

Hiked around with Jared and his boys and did some running. .51 

Ran to the Cove Wash TH from that road down below. Then jogged around waiting for the team. Ran with the girls and kept them from making too many wrong turns. I felt pretty good. I was strong on the uphills (mainly because I didn't want to look like a wuss). Saw Logan and the D-Hells crew. I wonder if Dave sends out little invites or if Logan is tracking Dave's whereabouts. Added some minutes with Pyper, Jenna, and Maddy. Ran back down to my car. 10.27 miles

Immediately after running I went biking with my Dad, Jake, and Jared. We cruised down to Rockville from the Gooseberry Mesa TH. Good exercise day. 

AM- Weights and extended run. 3.64 miles 

PM- Missed practice due to 2nd vaccine but still ran a little with Marieta, George, and Star. 3.74 miles 

Chilly Middleton with girls then left the level 1s to find the boys. Did my own extension. That 2nd vaccine is trying to prevent me from feeling good but I am just ignoring it. 6.2 miles 

Running before and after a 1600 time trial. I didn't have much energy today. Hopefully I can make up for it this weekend. Fun to see some new kids out to track! 5.25 miles 

AM- Early morning spooky run with the boys. We saw some UFOs or Satellites all in a row in the sky. This experience led to sharing spooky stories with Porter and Parker. 4.28 miles 

PM- I got home from work and passed out and took a nap. It was rough getting out for some more mileage. Did the loop. 4.08 miles 

Ran legs 6, 7, and most of 8 in preparation for the Lake to Lake Relay. I ran well and the miles went by fast. Ran the last couple with Marieta and Star. 14.25 miles 

AM- Frigid morning running with the kids. Did some tempo on the track. I ran 800 sections with different groups including Bentley, Freshman crew, Allen, and Maddy. 7.66 miles 

PM- 20 with the boys and 5 with the man Gianno. 3.1 miles 

Wussed out this morning because of some stomach issues. I really wish I would've gotten out and got moving. I felt sluggish and tired all day. Then right after school I had to go to a thing with Marieta. I got out later than I wanted. I still got some mileage but wish I could've got more. Bloomington Ridge. 4.76 miles 

AM- 25 with Bushars, Jason, and Boston. 3.26 miles

PM- Mixed in with kids during their intervals. I remember running a 400 with Scottie, 400 with Gianno, 800 with Brooklyn, 400 with Adri, 600 with Parker, Carson, and Grant, 400 with Bentley, and 300 with Pyper. Legs felt tired but running fast was fun. 6.48 miles 

Green Springs with the girls. Then worked a cold youth track meet. 6.35 miles 

AM- Late to the hill workout. I sucked on the uphills and ran decent on the downhills. The boys looked good! 4.92 miles 

AM- Snuck in a run before an adventure with George and Star. Ran around Bloomington and Tonaquint. 7.4 miles

PM- Ran the Hawk's Ridge trail in Cathedral State Park with George and Star. 6.47 miles 

PM2- Got out late after a long day of hiking/exploring. Ran in the Carbons for a smooth ride under a full moon. 3.26 miles 

AM- Warm with the boys then running laps on the track with Holt while the kids did their speed workout. 6.52 miles 

PM- Ran the Mr. PVHS course. I really liked it! Gianno and Parker made a race out of it. Ran a little extra with Zakia Bennett as he did his workout. 3.72 miles 

AM- Weights with Zack then a little extra running on my own then with the girls. 3.39 miles 

PM- Out to Sullivan. Started with girls, ended with level 1 boys. Then went back out for Allen and Ben. 5.61 miles 

AM- 25 with Jason, Bentley, and Scottie. 3.04 miles 

PM- Warm and speed work. I mainly ran 400 sections of kids 600s or 800s. 
 

1. 400 with Scottie 

2. 400 with Kate, Katie, and Pyper

3. 400 with level 1 boys 

4. 500 with Bentley

5. 400 with Kyanne

6. 400 with Adri 

7. 400 with Maddy

8. 250 with Sadie 

6.68 miles 

Washington with the girls then my own extension. 6.68 miles 

35 with Jason, Bryan, and Porter mainly. I arrived a little late and they circled back for me. 4.57 miles 

Georgie dropped out the night before the race due to an injury so we ran with a 4 person team (Me, Marieta, Ross, and Star). I performed well and was proud of efforts on legs 1 and 4. By Leg 10 I was pretty tired. I was impressed by Marieta and Star. We were racing neck and neck with a Payson boys high school team. They called me Danny Diaz, I am guessing because I am fat? So Ross and I had to pass them up and get a big gap on them for the last 2 legs. 

Leg 1- 

1. 6:02

2. 6:40

3. 6:33

4. 6:38

5. 6:41

6. 6:23

.05. 19 seconds

39:19/6:30 mi 

Leg 4- 

1. 6:48

2. 6:39

3. 6:36

4. 6:28

5. 6:48

.13. 47 seconds

34:09/6:40 mi

Leg 10-

1. 6:45

2. 7:43

3. 7:32

4. 7:28

5. 7:33

6. 7:32

7. 7:31

.03. 11 seconds

52:20/7:27 mi

Ran around the track while kids ran some tempo. Good shake/recovery run. Talked to Jenna about Wandavision. 5.03 miles 

AM- Claim Jumper with the girls. Took turns on who was in the lead. 5.13 miles 

PM- 3 with Marieta around the neighborhood. 3.10 miles 

AM- Getting back into the swing of things. Team ran on the track. I helped by running 400 sections. 
 

1. 400 with Pyper, Kate, and Jenna. 
2. 400 with Brooklyn. 
3. 300 with Macy. 
4. 400 with freshman boys. 
5. 400 with Sadie. 
6. 400 Brooklyn. 
7. 400 with Pyper and Jenna. 
8. 500 with Pyper and Jenna. 
 

Cool with girls. 7.09 miles 

PM- Ran to George's to drop off some stuff. 3.08 miles 

AM- Up into Green Springs still feeling sore. Weights after. 5.28 miles 

PM- I went back to the desert, little Midwest in me
And now I am colder than I used to be. 5.02 miles 
 

AM- Another "Crazy Weather Spring Break Run" in the books! We got snowed on basically the whole run. Ran the hill circuit with the girls. They ran strong with minimal complaints. The snowflakes got bigger the longer we ran so the run back to school was pretty fun. 6.37 miles 

PM- Parked by Wing Nutz and ran up to Foremaster. It's been a while since I've run the whole ridge. Saw a bunch of new houses. Then looped back to my car, grabbed some wings and went home. 4.52 miles

Parked by the Inspiration trail head then headed out towards Terribles. Checked out all the Paparazzi construction then up to snow on Aspiration Point. It was fun running in the snow and mud....until it all became mud. Hit a bunch of slow miles in the desert with mud caked shoes. 11.07 miles  

AM- A terrible night of sleep led to not a great morning run. 2.25 miles 

PM- Tour of Little Valley then some Popeyes. 7.04 miles 

I haven't been able to fall asleep the last 2 nights. This has made getting up to run a bigger issue than it needs to be. 

Ran to my car after the track meet. .12 

I hope to get things back on track tomorrow. 

AM- 25 minutes on my own and then met up with Jason, Bentley, and Scottie. Then 2 laps on the trrack. It felt good to get out and run after not running yesterday (which felt like a week off). 6.03 miles 

PM- Washington with the girls. Added some mileage on my own afterwards. 6.23 miles 

AM- 35 minutes on my own up into Green Springs then 10 minutes with the girls for a section of their 15 minute run. 5.16 miles 

PM- Sandbergs with the boys then striders. 4.71 miles 

AM- 12 minutes with the 6am kids doing a workout. Then 30 with varsity boys. Then some cool with Porter and GIANNO. 6.26 miles 

PM- Run by myself, cool with Bentley, Gaige, Zak, and Scottie. Then wam with Jason as he got ready for his 400. 4.74 miles 

Woke up around 6:30 to go on a run from Snow Canyon High. I headed north towards the Vista school and took the trail system all the way down Snow Canyon Parkway. Then I connected to that trail that goes to Dixie Drive and back to the school. Added a little with the 3200 cool down crew. Rolled my ankle turning back to follow Adri as she wanted to explore a bum's hideout. 11.72 miles 

AM- Up to Dixie Rock with the boys. Ended up with just Bentley and Scottie for 30 minutes. It's always fun to listen to them argue about stuff. We mainly talked about the Snyder Cut and Falcon and the Winter Soldier. My legs felt tired but I ran well. 7.79 miles 

PM- 20+ with the boys. 3.44 miles 

AM- Weights plus running on my own and with the girls. 4 miles 

PM- Warm with Ben then track work with the kids. The kids were running different intervals at goal race pace so I didn't think I would be able to hang. 

-400 with Brianna and Emma. 

-600 with Brinley

-600 with Brinley

-400 with Allen

-400 with Brooklyn

-400 with Pyper

-100 with girls as they wrapped up their fast 200. 

This workout really tested me. 

Cool with girls and Dave. Adri got a charley horse. 6.34 miles 

AM- 25 with Bentley, Scottie, Jason and Zak B. It's interesting to hear the opinions of high schoolers. 3.07 miles 

PM- Washington with the girls. Fun conversations all around. I have a hard time figuring out conversations with the girls. Some things don't play very well and other topics do. With the boys it is much easier to talk about whatever. Ben got lost so I spent some time driving around Washington. He got picked up by his mom. Added more mileage out on Church Rocks looking for Marieta, Star, and George. 8.94 miles 

AM- Extended minutes then with the boys for their 15. 3.71 miles 

PM- Warm with the freshman boys and some jogging around the track. Then I milked some mileage on my own. 6.09

AM- 30 with the girls. I might not get more mileage today because of the PV Invite. I should be able to get in a long run tomorrow. 4.01 miles 

PM- Jogging around the PV Invite. .26 

I had 0 energy after the long weekend of hosting the PV Invite. Somehow I found the will power to knock out some mileage. I hiked the Butterfly trail with some family members then ran it back down to that dirt road that connects to the paved trail behind the sand dunes. I wanted to run until the end of that road and explore that area. It ended up being exactly 2 miles to the end before I turned around. Beautiful scenery and mainly downhill helped me get through SC. Then I cruised the SC parkway road and took the trail to Dixie drive. I had a solid 10 mile stretch and struggled for the last 3. I am proud of myself because I hadn't eaten much all day and I survived through grit and positivity. First 60 mile week of the year. Celebrated and ended my "no soda lent" by drinking a mtn dew. 14.44 miles 

AM- 45 with Silver crew then ran up into Green Springs to find the varsity crew. I caught part of their 2nd tempo run and did a 5 minute threshold with Bentley and Boston. Added some more to get 80 minutes. 10.12 miles 

PM- Normal monday afternoon run. Bryan and I got a late start to catch up to the team. 4.12 miles 

AM- Got up early and headed up to Green Springs then across Middleton and back towards the school. Continued on with boys. Weights on own. 7.13 miles 

PM- Did a speed workout in Hurricane in that crazy wind (on the road that connects to Sand Hollow). I went with Alli, Kyanne, Brinley, Brooklyn, Adri, and Pyper. I ended up running with Brinley and Pyper (the only ones I could keep up with). We struggled through 3 600s trying to hit 2-4 seconds faster than their goal 1600 race pace. Then we did 2 400s trying to really get that pace faster and closer to the goal. Saw improvement but still struggled to hit pace. Then a fast 200. Boston gave us a ride back to Hurricane High. 7.06 miles 

AM- 25 with Bentley, Scottie, and Jason. 3.11 miles 

PM- Middleton with girls then Washington on my own. 8.01 miles

AM- Ran into Washington and through a tunnel to Boilers Park. Then met up with girls for their 15. 6.63 miles 

PM- Kick It with the boys. Added my own mileage afterwards. 7.63 miles 

AM- Ran an extended warm by starting at my parents then running to PV. Striders. Kids were running mainly 600s or 400s for the workout. 

*1. 400 with Adri

*2. 400 with Sadie, Laney, and Allison

3. 400 with Alli (83) 

*4. 400 with Maddy

*5. 400 with Bryan 

*6. 400 with Gaige

7. 200 with Jason

*8. 200 with Adri

9. 200 with Emma

Cool and run back to parents. 9.31 miles 

* of a 600

PM- Hurricane Rim to canal with Marieta, George, and Star. George wanted to see the tunnels so I took them down to the canal section. George and I both hit our heads in a tunnel. We followed the canal out instead of hooking back to to the rim. 4.79 miles 

AM- Went on a Ross adventure this morning with George. Ran through the Red Cliffs Desert Reserve eventually connecting Prospector. A good mix of sand, rock, scrambling, and getting wet. 10.61 miles 

PM- Bloomington Loop in the cool air enjoying the stars. 4.55 miles 

It was a strong week for me! I'm even mixing in some speed with high schoolers that should help my overall training. 
 

Top 5 weeks: 

1. June 30th-July 4th (2020) 87.15 miles 

2. March 29th-April 3rd (2021)  83.07 miles 

3. March 30th-April 4th (2020)  81.58 miles

4. June 22nd-June 27th (2015)  80.14 miles 

5. July 26th-August 1st (2020)  77.19 miles 

Red Cliffs Reserve with the team. Ended running most of the run with Pyper, Brooklyn, and Brinley. The time went by fast and the conversation was good. We even came across the dinosaur tracks on accident. Added 5 with Scottie and Holt. 10.27 miles 

AM- Middleton and up into Green Springs before pairing up with the girls. 6.80 miles 

PM- Warmed up with the girls before their 1600 just to find out the meet started at 4. So I had an hour to burn. I ran to the hills (killed a prairie dog with a rock en route). Ended up heading up the C Trail for a little bit. I will return another day. 5.89 miles 

AM- 25 with the OG 3. 3.61 miles 

PM- White Dome with George and partly with Star and Marieta. 3.68 miles 

AM- Weights and 30 mins running. 10+ with the girls. I tried to sleep in this morning but I can't sleep in past 5:30 anymore. Probably a good thing so I can better reach my goals. 3.67 miles 

PM- Green Springs with the chicas. Caught up with Alli, Brinley, and Jenna. 6 strides and a little extension on my own. 6.41 miles 

AM- 20 on my own and 30 with the boys. 6.01 miles 

PM- Warm up with the girls before their 16. Cool down with the boys after their 16. Jogging around Hurricane to tell kids they aren't in relays (+.15) 3.12 miles 

AM- Headed to the Bloomington Roundabout and hopped on the trail. 2 mile warm with my own speed workout. 400 recovery in between. 
 

400- 1:30

800- 3:04

1200- 4:46

1200- 4:49

800- 3:02

400- 1:30

800- 2:56

1600 at ET- 1:48, 1:45, 1:41, 1:35= 6:50

Cool back home. 10.26 miles 
 

*I planned on doing another 1200 but made a deal with myself that if I went sub 3 on my last 800 then I wouldn't have to do a 12. 
 

PM- Hiked Red Mountain with my bros. Then had heart burn so I took a nap. I grudgingly went on a Hell Hole run with G, S, and M. George and I ran some 40s after our run. 4.46 miles 
 

AM- I struggled to run with the boys this morning. I lost the group on the uphills in Green Springs. I tried catching up but stomach issues were slowing me down. I compromised and ran with Gianno for a little bit. I stopped at Boilers Park to go to the bathroom. Then I ran 2 fireman hills where I ran into the big group of boys. I ran the rest of the way with them. So I guess things worked out. 8.54 miles 

PM- Normal Monday afternoon minutes. 3.33 miles

AM- Weights and a few minutes on my own then with the girls. 4.67 miles 

PM- Had an amazing afternoon! I ran a bunch of 400s with the kids and helped Adri and some others stay positive. Then the youngster meet was a lot of fun socializing with the team. 

400(800)-Adri
400(800)- Brooklyn 

AM- Morning 25 with the OG 3. 3.78 miles 

PM- River trail with the girls. Good temps, chill run. 6.5 miles 

AM- Weights then a little on my own and a little with the girls. 4.51 miles 

PM- Kick It with the boys. Then cut down to just Hyrum, Bentley, Scottie, and Boston. 5.73 miles 

30 and striders with the girls. 4.57 miles 

2+ mile warm up running up to the water tower on the Mesa before the race. 

So I started the Southern Utah Half and came out strong (on those crazy downhill miles). AM- My stomach was feeling a little off before the race started but I didn't think much of it. By time I got to Sullivan I had to go to the bathroom. I knew this was going to add some minutes to my chip time. I tried to make up for lost time but still had lingering tummy issues. By mile 6 I was over the race and took a right turn off the trail amd onto riverside. I took off my bib and just ran on the road to Bloomington. I didn't want the pressure of feeling like I was in a race anymore. My stomach was less of a problem when I slowed down. Then some old lady swerved over the white line and nearly killed me! Luckily I saw it coming and I was able to get out of the way. I swore up a storm after the full realization of the danger hit me. Hurried home and watched a great outing for PV at the D-Hells Invite. 

1. 5:46

2. 5:59   11:45

3. 6:18   18:03

4. 6:59   25:02 (stomach issues started around 3.5)   

5. 6:26   31:29

6. 6:58   38:27

The rest of the miles are not worth reporting. 15.44 miles 

PM- Messing around Fire Lake and Kayenta with George, Star and Marieta. 4.56 miles 

AM- Target and river trail run. 5 minute tempo, 10 power, and 5 30 seond uphills. The girls ran well and pushed together the whole way. It was a little chilly once we got on the trail. 8.17 miles 

PM- Monday afternoon run with girls then boys. 3.25 miles 

AM- Started from the High School and into Washington, up into Green Springs then some minutes with girls and boys. 7.59 miles 

PM- Warmed and cooled with kids at the track meet. 2.13 miles 

AM- 25 with the OG 3 and Boston. Boston ended up running ahead of us most of the way because Scottie offended him. 4.02 miles

PM- Green Springs with the girls. Slow going. 6.10 miles

AM- Weights, running on my own and then with the boys. 4.37 miles 

PM- Washington with the girls and Holt. 6.14 miles 

AM- Some minutes by myself then with the girls. 5 minutes 

PM- 30 minutes with Brooklyn and Pyper. Ran into Provo from Orem High. 3.89 miles 

Ran from the Marriot in Sandy up to Alta High then to Lone Peak Elementary. It was 5 miles of gradual uphill with some good climbs. Then running back was a blast. 
 

1. 9:25

2. 8:48

3. 9:19

4. 8:11

5. 8:37

44:20

6. 7:21

7. 7:11

8. 6:35

9. 6:48

10. 6:24

34:25

AM- Pioneer Parkway with hard pick ups of 1,2,1,3,13. I pushed pretty well with some pain in my achilles. 9.16 miles 

PM- 5 minutes with the girls as they finished their 25 minute run. Then ran with the boys. 4 miles 

AM- Running in the rain for a while. Dog Pound to Boilers to Middleton and back down to meet up with the girls. 6.8 miles 

PM- Running around with kids at the Crimson JV Meet. 2.39 miles 

AM- PACE workout. I did my best to run with the girls. I liked just focusing on a pace and not worrying about how far we had to go. 7.15 miles 

PM- Reverse shoe run with the boys. It was good to run with the younger boys with Holt. 6.24 miles 

AM- Ran on the new board walks and up Dog Pound. Then met up with the girls. Weights after. 6.65 miles 

PM- Washington with the boys. Then I caught some people of the kids doing a workout on the track. Ran a 200 with Gianno, Talmage, Carson, and Grant. Then we did a fast 300 to finish their workout. Then I ran another fast 300 with Alianna. 5.07 miles 

AM- Ran Costco loop and found $10. Then 25 with the boys and another 20 minutes on my own. 7.15 miles 

PM- Jogged a little at the Dixie Invite. .15

AM- Gas Station in Shivits to home. It was all really a blur. Ross and I ran well but nothing crazy. I left him at Cottonwood Cove Park to make it home in time for the Dixie Invite. 14.89 miles 

1. 7:44

2. 7:26

3. 7:24

4. 7:10

5. 7:08

6. 7:15

7. 7:25

8. 7:09

9. 6:56

10. 6:51

11. 6:59

12. 7:02

13. 7:26

14. 7:00

.69. 5:03

1:46:04/7:13 mi 

PM- Jogging around the track meet. .15 

PM2- Ran up above Bear Claw to see if I could find some in laws out biking. Might've buried a beard too. 3.09 miles 

AM- Chill Green Springs with the girls and striders. Couldn't ask for a better crew to run with. 7.32 miles 

PM- Monday run with the boys. Had a fun time kicking around a bottle. 5.05 miles 

Warm with boys +4 striders 

400 with Alli (of cv 800)

500 with Adri (of cv 800)

200 with Kate, Katie, Brooklyn, and Pyper (of 400)

200 " "

400 with Pyper and Kate

4 100s with the girls. These felt great! Something new. 

All out 300. I started first and wanted everyone to chase me down. 

5 minute cool 

AM- 25 with OG 3 and Bryan. 4.04 miles 

AM- Yesterday had to spend some time with my wife after a midwife appointment and a xc meeting. I was bummed I didn't get out for a second run. I will try to make up for lost time in the next days. Ran out to Sullivan park and into Washington before meeting up with the girls. Weights. 9.01 miles 

PM- In the heat run with the girls. 5.04 miles 

AM- On my own then 25 with the boys. 5.01 miles 

PM- Jogging around windy Mtn Ridge. .20

AM- Did the same negative split run as the Orem Weekend. Chased a deer in a neighborhood. Previous workout in parentheses. 11.34 miles 

1. 9:09 (9:25)

2. 8:46 (8:48)

3. 8:43 (9:19)

4. 8:11 (8:11)

5. 8:08 (8:37)

42:57 (44:20)

6. 6:53 (7:21)

7. 6:54 (7:11)

8. 6:24 (6:35)

9. 6:32 (6:48)

10. 6:25 (6:24)

33:08 (34:25)

PM- Got out late and ran the loop with Marieta. Perfect temps. Then I did the loop again at a much faster pace. The last mile was a 6:49. 6.27 miles 

Mileage was down this week but I should be able to bump it back up because I don't have to travel next weekend. 

AM- Great morning workout with the team. I am not sure how they feel about it. I missed the first CV 800 but was able to run the 2nd. Then we did 4 400s speeding up at each 100. Then 4 100s and wrapped it up with a fast 300. 7.01 miles 

PM- Normal monday running. 4.18

AM- Ran to my parents (pit stop) and then into Middleton. Continued into Green Springs and Washington. Never saw the team and back to the school. Weights after. 8.11 miles 

PM- Green Springs with girls. Then reluctantly added some more miles. 6.45 miles 

AM- Into Washington then 15 with the boys. 7.37 miles 

PM- Warmed with 3200 girls and cooled with Region Champ Scottie. 2.93 miles 

Jogging around a great Day 2 of Region. .26

AM- Progression run from my house to my parents. I felt good with some mild pain in my ankle. I tried to knock off 15-20 seconds each mile. 10.21 miles

1. 8:40

2. 8:14

3. 8:03

4. 7:40

5. 7:26

6. 6:54

Slowed up for a couple of miles then finished with a 6:55. 

PM- Tonaquint area with Marieta. Felt nauseous, must've been the kimchi. No I ate a bunch of cookie dough. 4.11 miles 
 

AM- Ivins Park to my house. My Dad and I ran with Jake for a mile before we left him in the dust. Then at a water stop at 6 we ran into Jared Thompson's Dad. I guess he is a runner now and tried recruiting my Dad for a 60 and older team. We ran into him again at mile 9 and he joined us for a couple of miles. I ran smooth the whole run with a 1:32 13 mile split. 15.04 miles 

1. 7:47 (with Jake)

2. 7:23 (partly with Jake)

3. 6:53

4. 7:10

5. 7:03

6. 6:55

7. 6:43

8. 6:54

9. 6:59

10. 6:53

11. 7:09

12. 7:13

13. 6:49

14. 7:35 (slowed down for Ross)

14.03 miles 

1:39:48/7:07 mi 

PM- Ran from the Judds down Main Street in Santa Clara. 6.05 miles 

AM- 25ish minutes, 15 with the boys. 3.52 miles 

PM- Ran some speed with kids doing different intervals then milked more mileage on tired legs. 6.62 miles 

600 with Kate, Katie, and Brooklyn. 
 

200 with Jason, Pyper, and Alli. 
 

300 with Alli. 
 

200 trailing Jason. 

AM- Ran around Bloomington then added 15 with the boys. 6.05 miles 

PM- I should have grinded out more miles but I was feeling the heat. Ran with the girls. 4.81 miles 

AM- Was up late comforting Marieta so it was not a good night for sleeping. I figured I'd get out for just a couple of miles. Something is better than nothing. 2.04 miles 

AM- Ran from the Hospital to my school to set things up for the sub. Then ran back. I hit some solid mile splits. 6.06 miles

PM- Running around Jordan with the boys and girls. It was good talking to them about Ava. I'm so thankful for these kids and can't wait to see how State goes. 5.01 miles 

Ran from our Hotel to Mill Creek Trailhead. I didn't really know where to go so I just ran around aimlessly on trails. I enjoyed it for what it was. I did not enjoy the 5+ miles on downtown salt lake roads. 10.24 miles 

Ran from the hotel down to the Jordan River trail. Fun trail. Only complaint was my knee started hurting. 14.12 miles 

AM- Well something is better than nothing. 2.06 miles

PM- Ran out to the Sunriver Golf Course with George. We caught up on life. I am so grateful for George and Star. Star spent most of the day with Marieta while I was at work. We cruised through the night air. 7.07 miles 

AM- Morning shake out through Bloomington and on the trail. Felt fresh and cool. 4.72 miles 

PM- Out to Bloomington Hills and back. 7.3 miles 

AM- Out past Bloomington Elementary and back. 2.54 miles 

PM- Loop into B Hills. Ran 7 sets of 3 minutes @ marathon race pace. Then Marieta found me for the last mile and a half. 9.66 miles 

Travelled all day and checked out the South Rim with Marieta. Even saw some bull elk. Got out trying to find a Kelly Pocket trail by Kachina Village. Didn't find the trail but enjoyed forest running. 4.01 miles 

Had some partying upstairs neighbors at our Airbnb that kept us up until 3am. So my plan to get up at 5 and run changed. Also feel like I'm getting a sore throat....

Jogged a little bit from Devil's Bridge in Sedona to get the car to pick up Marieta. Then later in the afternoon drove to Fort Tuthill park and ran on the Urban trail into Flagstaff. I felt terrible the whole way but I grinded out 6.5 miles

AM- Ran some trails by Mount Elden. I still feel terrible and my hip was giving me issues in the early going. I knew I wasn't going to reach any peaks or summits so I just enjoyed the trails until I realized there was a dirt road right by my trail so I ran on that to get a quick easy mile. I tripped at one point and knocked the air out of me. Overall pretty bummed how my Flagstaff runs turned out. Hopefully I feel better soon. 8.22 miles 

PM- Redemption run? I still felt crappy from a sore throat and sleep deprivation. I thought it would be a good idea to get my tired legs out and try to run sub 7 minute miles. I figure it would be good practice for next week when I have tired legs towards the end of the marathon. I did a set of 3 miles sub 7, mile recovery, 2 miles sub 7, mile recovery. This morning I was freezing in Flagstaff at sunrise and tonight in STG I was burning up at dusk. 7.93 miles

3.01 (20:58/6:58 avg)

2.01 (13:48/6:53 avg)

So I got a head cold last Thursday on my way to Flagstaff. It kicked my butt all weekend and continued through today. I know bad timing going into a marathon weekend. The only silver lining is that maybe I lost some weight because I didn't have an apetite. I finally got to a point where I thought I could get some mileage. Out towards Sunriver in the heat. Mixed in a 6:44 2nd mile and struggled for the last mile home.

Also took out some termites today with Barney. Plus my car battery died. It's been a rough couple of weeks. 

Run out to the Sunriver golf course with Star and George. Keeping my legs fresh and relaxed. 4.14 miles 

Just got out to avoid feeling sluggish. Still fighting off this lingering cold crap. 2.3 miles 

Very similar to last weekend, the best part of my trip was seeing some elk. Everything else that followed not that amazing. I of course started out a little fast in the marathon. Knowing it was not a substantial pace for me, I slowed things down intentionally. My new goal was just to run right around 7 minute miles. Unfortunately my IT started flaring up around 15. I was super bummed I wasn't able to carry out my secondary goal. After some very painful miles I decided it wasn't worth running anymore but I still wanted to finish. I suppose dropping out of the Southern Utah Half was one of the main reasons for not wanting to drop out. So I hobbled/speed walked the last 8-11 miles. All in all not the experience I signed up for but it's all good. Now I'll have to spend some extra time on my IT. 26.39 miles 

First day of XC practice. Jogged 10 minutes. Talked to Sydney and Taylor a little bit. I'm trying to stay positive with my current IT pain. I played this game for almost 2 years. Time to be patient. 1.03 miles 

Walked 30 minutes with George. 

Walked 30 minutes in Washington. 

I had a feeling I could try some running today. I passed the 20 minute test with no issues. 30 minute test with a little flare up (more of a feeling of just being off). 35 test same feeling. So I passed the test! Mixed in with Brinley, Adri, Kennis. Then Drew and Taegyn, a little with AJ, and then finished with top girls. 4.63 miles 

No IT pain going into today. However my foot/heel is in a ton of pain. I pray its not plantar. 

Perfect xc day! With some taping techniques I was able to run on the grass with the girls. Hit some strides too. I was even able to sprint around and play ultimate. Then kids club and a good day at weights. 2.61 miles 

Tour de Washington then 6 sets of 3 minute picks ups that I ran with the girls. I also mixed in with some boys on the girls recovery. Good day with some great conversations during our book talk on section 1. 7.25 miles 

AM- I survived 12 miles of backpacking with minimal pain in foot last weekend. I think I am in the clear as far as worrying about my foot. I will continue to work on it for a while though. 

15 minute baseline test for the team. I warmed and cooled with the girls. I wasn't planning on running with anyone during their 15 minutes but saw Adri really struggling so I ran the last 8-9 minutes with her. Saw a coupe of people struggling. ZDT and Brinley looked pretty good. 5.51 miles 

PM- Started out on a run with George (with Star and Marieta trailing). Then we ran into Aaron at the Dixie Center. We ran a little with Aaron, Holt, and Logan before deciding to turn around. No real foot pain. 4.13 miles 

Half and half then striders. Had some Achilles pain. Ultimate and weights. 4.14 miles 

Steps Washington. I helped out Kyler, Wes, and Kyanne on the first one. Then I helped Kyler and Macy on the second one. It was good workout and kids pushed themselves. 6.05 miles 

Tour de washington with Brinley, Coach W, Brooklyn, and Katie. 5.23 miles 

Dixie Center up into Tonaquint with the girls and Coach Williams. We did 4 sets of 5 minute tempo. Ran the first one with the big group, second with Macy, 3rd and 4th with Katie. Striders. 8.10 miles 

I stripped part of my tire off on a rock at the freaking cabin. I planned on running longer but that put a damper on things. Still got some mileage around the cabin in the woods. I did reach my goal of running 6 days this week so I'll call it good. 3.16 miles 

Ran to a jungle trail in Hawaii. My dad and I split ways at the trailhead. I wanted to get out for a 2nd run but got caught up with other things. Super humid run! 4.67 miles 

Same trail as the other day. Tons of roots everywhere but it was awesome running through the jungle. Watched my Dad slide down a hill. 7.42 miles 

Lasted 1.5 miles with Aaron before I had to turn around. Added a little once I got to the Dixie Center. 4.29 miles 

Ross talked me into a Pine Valley run. I figured at worst I would just hike. Trying to climb Browns proved that my calves were not quite ready for that up hill. So I would hike and Ross would run ahead then wait for at view spots. Then at around mile 3 I was able to run to the Summit and on to the Oak Grove trail. I was convinced I was going to turn around and just run down Browns. Then I saw the views at the top of Oak Grove and decided I needed to run down that trail. I wouldn't call it a bad decision but it was challenging. The downhill destroyed my quads. Then we hit the bottom and it was really hot. Luckily we had a creek to cool off a couple times. I'm glad I got out and ran this morning. Saw some deer (1 buck), fox, and a coyote. 9.55 miles (hiked 12.55 miles)

Ran from Costco to my parents after dropping off my car. It was really hot. 1.54 miles 

Got out in the heat at like 10:30. Quads still preventing me from running. I think I'll take the rest of the day off and hope for a good Friday and Saturday. 2.02 miles 

Another heat run with sore quads. 2.01 miles 

Ran around the abandoned golf course in Vegas. Had some cloud cover so that slowed down the heat. I started out thinking I'd run 4-6 miles. Then I was like let's run 7-9. Then I said no let's get 11. Ended up doing 13. The fact that I got 13 was spectacular because I thought I am already too out of shape for that. Them Saturday runs are key! 13.1 miles 

Great to be back with the team! Ran with the girls and coach W. Ran up into the desert. I helped Udy towards the end. Running is much easier when focused on the kids. 8.7 miles 

Half and half and strides. I felt so tired towards the end. I somehow found some energy to win ultimate and make kids mad in the process. Then kids club races and weights. Good morning I just feel exhausted. 4.47 miles 

60 out into Sienna Hills. Talked with mainly Elder Lunt and Elder Bushar. Then extended with Allen and Bentley. 6.9 miles 

AM- Warm. 5 Tempo, 5 Threshold, 4 CV 1 minute intervals. I mixed in with different groups. With a main focus on Katie and Udy and also GIANNO! Cool. Sweat. 7.47 miles 

PM- Ran with Aaron as he pushed Elsa. I was slowing them down so at 2.5 I had them continue on for a mile without me. Then I rejoined them. I pushed Elsa for a mile. She is very fun to talk to. 5.61 miles 

Had our Run-a-Thon today. Not a big turnout but the kids that participated were great! I ran from Sullivan up Hell Hole and a little into Washington. Then I went back down and ran up the roller hills until that trail ended. Got attacked by a bugs a few times. Cooled off in the creek and managed to get one of my shoes wet. Then later I did 5 legs of the relay. Dave and I helped out because kids kept disappearing as the day went on. I tried to keep my runs under 8. Busted out my Bondi playing ultimate. I felt like Zion Williamson. 11.3 miles 

Didn't have an urgency to run a ton of miles today. My Thursday and Friday runs were plenty. It still felt good to get out for a little bit. 5.64 miles 

Accidentally put on my "too small, save for a day when I'm skinnier shorts" today. So I was nervous I was going to rip my shorts doing squats. Luckily they felt ok on the run. Did our 15 minute test today. The kids did so much better! I wasn't going to run with the kids but then I saw Udy trailing Kennis. I wanted her to bridge the gap so I jumped in at minute 4 or 5. She was tough and chipped away at the gap and passed Kennis on the last lap. It was fun running with her and motivating some other kids along the way. 5.82 miles 

Half and half. Had some bad arch pain so I stopped to massage a couple of times. Also just felt sluggish. Ultimate and kids club. 4.05 miles 

AM- Warner Valley. Started out feeling so tired. Started to warm up about 20 minutes in. Ran 2 5 minute tempos with AJ and Wesley. Then I turned back to find some more kids doing longer minutes. While running by myself I felt so miserable. Helped Udy and Kennis wrap up their last 10 minute tempo. Udy could've pushed a little better. Wrapped up minutes with the top girls. 9.01 miles 

PM- Just some afternoon heat. 2.03 miles 

AM- Washington with the boys. Trey, ZDT, and Bentley ran some slow 40s at Hell Hole. 6.01 miles 

PM- A little desert running with George hoping for rain. George was energy depletes so we didn't go that far. 2.47 miles 

Fun run day over to Hell Hole. Did some relay races. Then book club. 3.59 miles 

I woke up at 3 this morning with bad stomach pains (probably from wings). Then again at 5. Going into our warm up for the 2 miler I felt a little better but still had some lingering concerns. Sat in a porta potty for 5 minutes sweating like crazy. I knew I wasn't going to be able to run as fast as last year due to injuries. I did not predict this stomach dilemma. I wanted to run with Adri and Brin but once they passed me I wussed out. Nathan Hadley, AJ, Brianna, and Dalton R became my group. I was the group motivator as I struggled to not fall apart. Team ran well. I can only go up from here. Cooled with Adri, Kennis, and Brinley. 7.74 miles 

1. 6:29

2. 6:14

AM- 15 warm and striders 
2 Thres (4:00, 5:30), 2 CV (4:00, 5:30). 3 minute recovery. 
 

Ran with Nathan, AJ, and Kennis for the thresholds. Helped Udy on the first CV and Kate on the 2nd. Good efforts. 

Cool. 6.96 miles 

PM- Ran a little on the Ceballos trail at Jacob Lake. Watched Katie almost break her ankles a few times. 2.67 miles 

Realized that the trail we ran yesterday afternoon was pretty short. We made the kids do some impromptu hill runs as we tried to figure out the area. Ended heading back to familiar territory. I was running with the boys for the first 20 minutes. Cooper and I were chilling in the back. We decided to split up and Cooper went with the boys and I joined the girls. Got some more hills in and ran up to a water tank. The girls flipped with Holt and Julien. Brin and Brooklyn wanted to continue on. I went with them and jumped over some puddles. Then we saw a sign for a "Helibase" so we had to check it out. The run back was a lot downhill until the last climb back to camp. It was fun pushing with those 2 amazing girls. They are going to do great things this season! 6.14 miles 

Camp was another success! Kids are passionate about this sport and our excited to get our season rolling. Jason and I also went 18-2 in KanJam. 

Ran a random trail from my campsite. I struggled to run up all the hills. I was kind of a wuss without the team. Then the trail I was running on dead ended. I saw a ridge in the distance that I wanted to hike. It looked like it might be good elk country. After some long hiking (climbing over so many fallen trees) I peaked on the ridge and found 6-7 elk. I sat and watched them for an hour or so. I slowly got closer and closer. There was one young bull amongst the cows. I saw a paved road in the distance, figured it must be the Bryce road. Then I ran back to camp. 7.22 miles 

AM- Ran with Porter and Parker. Tripped on pavement. Then some striders. 6 miles 

PM- Ran to Popeyes and then ate some Popeyes. 4.63 miles 

AM- Timd Trial with the kids. Then 10 minute tempo with the girls. 5.12 miles 

PM- 15 minutes with girls after weights. 1.68 miles 

AM- 50 with Elder Lunt, Gianno, Allen, and Bentley. 6.24 miles