El Burro Blanco

9.5 more hours in the classroom today finishing up the USATF Level 1 Coaching Class. Now I just need to do a 200 question test to finalize this certification. Long drive home but totally worth it. I recommend it to anyone who is interested in this sport. It is really worth it. I actually learned how to coach pole vault :) The basics that is!

2 mile warm up with the team before timing them in the workout.

Pushed Oliver in the jogging stroller in the afternoon for 8 miles out along Snow Canyon Parkway. Nice day off and enjoyed running with Oliver.

Easy 3 miles this morning with the team at the school.

9 trail miles this afternoon. We went over and ran along Prospector and Church Rock. Lots of fun and the team seemed to really enjoy it today. Fun to get around town and find some really fun runs.

10.2 mile run with Clyde this morning from his house. Did the usual loop. Good conversation again. Missed having Dave out. Hope he gets feeling better.

6.5 miles this afternoon with the team. 2 mile warm up and then paced Courtney with her 1600m repeats. Hit 5:55, 5:57, and 5:52 for the 3 miles. Good workout for Courtney. Hopped in the last 3 laps with the boys as they finished. They finished very strong which was good to see. It has been a while since we have done an track work. Cool down and then Plombata workout afterwards. Great stuff today. Happy with the effort from the team.

Up super late with finishing up my 200 question test for my USATF Level 1 certification. Ended up getting a 94% on it so that made me happy but I was trashed this morning. Ended up running 5 miles this afternoon with a 6:35/mile. Had to hurry home for some family stuff.

Ran with the team this afternnon for the workout. 2 mile warm up, 8xMcGruff's Revenge, 4x400m progression finishes. Solid workout for the team. They are moving in the right direction and looking good. I am happy to see the girls and boys doing so well. Plyombata workout afterwards.

Long run with Clyde this morning from the DC. Best part about the run was that Clyde said he liked my beard. I think I will keep it. Looped for 8 miles to Clyde's house and then got some water and GU. Started finally warming up and pushed the last 10 miles. I really just wanted to do 8 miles hard because my legs were still pretty sore from the hill repeats yesterday. Plus, I haven't had too many solid workouts since the sickness. Hit 5:48, 5:43, 5:27, 5:41, 5:42, 5:30, 5:32, and 5:35. I could have finished the last 2 miles but I didn't want to overdo it. Ended up cruising in at Tinman pace. Clyde ran very well again today. I was stoked after the run because I finally felt good in a workout. It has been a while. Cooled down a little bit and ended up hitting 22 miles for the run. Might do some more easy miles this afternoon with the family.

Good way to end the week though! Lots of runners out in full force this morning.

Got a good nap in while the rest of the family was napping. Felt good when I woke up so went out this afternoon pushing Oliver and Norah in the jogging stroller while Katey ran along side. It was actually a lot of fun. We ended up running 4.3 miles. Norah wanted to run the last .25 home. She did great!