El Burro Blanco

Ran with the team on Barrel Roll this morning. Good to have a great group out. I planned on doing more this afternoon but we had to drive up north to get the kids. Oh well!

3 miles in the morning with the team.

9 miles this afternoon setting up cones, running with Dave, and running around during the meet. Nothing spectacular but the mileage added up fairly quick.

13 mile "old" tempo loop with Dave and Bill. We decided to do the old loop this morning and get some decent tempo miles in. Usual 3 mile warm up, 8 mile tempo run, and then 2 mile cool down back to Clyde's. It was extremely hot and humid this morning so naturally I just sweat everyone. I wish someone would invent a Gatorade IV to inject. Million dollar idea? Tempo splits were as follows: 5:53, 5:44, 5:34, 5:41, 5:40, 5:34, 5:34, 5:41. Not bad considering the weather. One of the better tempo runs I have had in a long time.

3 more miles with the team over to the Bridge.

6.10 miles in the afternoon with the boys along the ridge behind the school. The cloud cover came and it was very much appreciated. Finished with 6x100m barefoot strides.

I am tired now.

3 easy miles in the morning with the team.

8 miles total this afternoon at BHNP. 2 mile warm up, 4x1 mile repeats with 2:00 min. recovery, 2 mile barefoot cool down. I paced Courtney on the first one and then hopped in with the boys. Slight progression for the next three: 5:48, 5;41, 5:37. Threw up after the third one and then ran my fastest split on the last one. Love running in the heat.

3 easy miles and weights with the team this morning.

5.25 easy miles on the trails this afternoon. A little bit of cloud cover made for an enjoyable day. 6x100m barefoot strides on the grass after wards.

Up early to get on the marathon course this morning. Drove up with Dustin and had a good conversation with him. Started at the top of Veyo because I only had time for 18 miles since I had to get to practice this morning with the kids. Kept the first 8 or so miles fairly honest warming up and then starting in to some tempo just before Winchester Hills. 6:09, 5:23, 5:22, 5:14, 5:09, 5:12, 5:12, 5:13. Wanted to push the last two in but didn't want to overdo it since I was doing part of the workout with the kids. Kept it right around 6:00/mile for the last couple. Averaged 6:14 for the 18 miles. Happy with this workout and glad to only have to run the course one maybe two more times before the marathon.

Hurried over to the high school for the team's workout. The Michigan was on top. The cloud cover was a huge bonus for the kids and they lucked out. I did a mile warm up and then got a few things ready. I just made sure I kept the boys squared away on the road miles. I did three of them with the boys. I wanted them to be relaxed today during the road miles. 6:14, 6:04, 5:45 for the 3 road miles. The top end boys rocked this workout along with the girls. I was very impressed. Very positive overall time effort today. Very happy with how this went.

Another solid week done. Hope to continue the tempo miles on Wednesday and then able to get a good workout on next Saturday even though I am in Provo.

Easy 3 miles in the morning with the team.

Had meetings all afternoon. Ended up getting out later than planned and got stuck in the rain, wind, lightning and thunder. Didn't want to take my chances so I hurried back to the school and called it good.

Tabatta workout this morning and then easy 3 miles with the team. Got rained on so that helped it feel nice.

Workout with the team. 2 mile warm up, 5x1 mile repeats w/2:00 min. recovery jog, and then cool down afterwards. Hit 5:23, 5:22, and 5:15 with Josh and then jumped in with Courtney and ran 6:19 and 6:05. My legs are shot for some reason and the calves are extremely tight.

Met up with the guys this morning. My calves were crazy tight and I knew I shouldn't have hopped in to the mile repeats yesterday. We did our old tempo loop again. It was rainy and a little windy but I felt okay for the first little bit. I got to 6 miles and was only hitting 5:49s so I called it good. My calves and hamstrings were pretty tight. Dave and Steve ran great today. I got 13 total miles in with them though. Not a great run but oh well!

3 more miles with the team in the morning.

6 miles easy this afternoon with 6x100m barefoot strides with the boys. Nice and relaxed run. Always fun.

3 miles easy this morning with the team.

Ran at Little Valley Park today with the team. 2 mile warm up, 6x400m grass repeats with the girls and then a 2 mile cool down. Paced the girls to keep it nice and steady. Solid workout from them. Calves are killing me right now.

3 miles easy this morning with the team.

4 shake out miles and then 6x100m barefoot strides with the team at a park near our hotel.

Really tired this morning and the calves and hamstrings were not 100%. Decided to just get in a semi long run and call the work good. Ran from the hotel in Orem and then south along Geneva Rd. for a while until I hit University Ave. Temps were nice but I wish I felt a lot better. Averaged 7:30/mile overall. Nothing spectacular but happy to be done for the week. Hopefully the legs liven up for next week.

Very happy with how the team did today at the BYU Autumn Classic. Very happy with how the Varsity Boys did as a team taking 3rd overall out of 27 schools and beating a couple nationally ranked teams. 18 second split from our top 5 guys. Great race from the team today!

3 easy miles with the team this morning.

8 miles total for this afternoon. Team did mile repeats at BHNP (aka long grass park). I did the first two with the boys (5:42, 5:40) and then proceeded to get rid of lunch for a bit (Yeah!) Ran the last one with the boys and pushed my 6 and 7 guys. Hit 5:44 for the last mile. Finished off with 4 x finishes on the last part of the race to the finish line. Cooled down after wards. The temps were still pretty hot and the grass was very humid but the team did very well with this workout. Glad to start the week off on a decent note.

3 easy miles this morning with the team. Did Tabatta workout again. Kicks my behind every time.

8 easy miles out on the trails this afternoon. The wind helped cool everything off but it was still quite warm. Solid run from the team today.

Big boy workout this morning with the guys. Good to see Clyde hit some solid splits. I felt much better this week than I did last week. My legs were ready to go even though I was pretty tired still. Did the warm up, potty break routine, and then started into the 8 mile tempo run. Splits were: 5:49, 5:38, 5:33, 5:41, 5:29, 5:26, 5:25, 5:34. 5:35/mile.

Very happy with the workout today. Solid run for this morning.

3 more easy miles with the team to The Spectrum. I was very tired after this run.

4.5 miles this afternoon with the team on the warm up and cool down. Team did a monster dirt hill repeat workout and decided to be smart about stuff and not overdo it today. Very glad I was smart about this. Great day of running!

Tabatta and then 3 easy miles with the team.

6 more miles this afternoon with some of the girls. Kind of warm out again.

5.5 miles this morning jogging around while the team did the Power Run. Finished with 4x400m finishes at Little Valley Park. 1:06 on the last one.

6 miles this afternoon. Easy 3 with the team to Hidden Valley and then I went over to the Spectrum.

Ran the marathon course this morning with Steve and Clyde. We kept the first 10 easy which was right under 7:00/mile. I stopped for a potty break and then pushed hard for the last 10.3 miles to the finish line. Here are my splits: 5:22, 5:24, 5:27, 5:21, 5:12, 5:19, 5:16, 5:12, 5:22, 5:28, and then 5:19 for the last .3 miles or so. 5:19/mile overall. Very happy with this workout. I have some confidence going into the race in two weeks. I just need to run smart and see what happens.

Solid way to end the week. Looking forward to a little less mileage next week with 2-3 quality MP workouts. Can't wait for the tempo run on Wednesday again.

3 easy miles in the morning.

8 miles in the afternoon. Just over 3 mile warm up with the boys and then started into a 20 minute tempo run. Really wanted to push the pace with the boys today. Ran 3 miles in 16 minutes and then we got into some slight up hill. Finished with almost 3.8 miles for the run. Cooled down to get mileage. Very happy with how the boys ran today.

Tabatta and then easy 3 miles with the team.

5 more miles this afternoon running around setting up the course for the meet tonight against Pineview. Temps were nice.

Big boy run this morning. Really the last big tempo run before the marathon. I really wanted it to be the best out of all of them. 3 mile warm up and then jumped into the 8 mile tempo run. Here are the splits: 5:41, 5:43, 5:27, 5:29, 5:31, 5:25, 5:33, 5:33. 5:33/mile overall. Very happy with this workout. Got a little gnarly on mile 4 when we had to stop due to a skunk on the trail with its tail sticking straight up. It is a miracle none of us have been sprayed yet. Hopefully it doesn't happen anytime soon. Very encouraged with this workout.

3 more miles with the team this morning before school started.

Tabatta and then 3 easy miles in the morning over to Hidden Valley.

Ran with the team and then finished off with 4x200m finishes on the track.

Haven't slept well the last couple nights and didn't feel well this morning.

Team ran at Nebo Invite this afternoon. They were still tired from the run in Brian Head on Wednesday but that was by design. Still very happy with the way they ran. Just need to stay healthy over the next couple weeks.

Got home around 12:30am last night so I slept in. Katey went and ran the Swiss Days 5k so I went after she got back. The temps were amazing today. I just wanted to get a good solid run in today but nothing crazy. Ran around Ivins, along the Snow Canyon Parkway, back down Sunset, watched the parade, ran into Santa Clara, saw Steve in his creeper truck, and then called it a day. 15 total miles at 7:02/mile overall.

Got a massage from April today which helped out a ton.

3 easy miles with the team this morning to The Spectrum.

4.25 miles this afternoon on the region course timing the team on their workout. No need for me to jump in today :)