Speed only kills if you don't have it!

Easy run with my guys along a canal to the Bangerter wall and back this afternoon. Had a good time and some good conversation with my guys. 37:43  Did some striders on the grass afterward.

(Adrenaline-578 miles)

5:00am- I ran up past the hospital along 55 N. into PG and turned N. on canyon road. I made my way up the long hill to 2600 N and turned west toward the Temple. I looped around the Temple and headed home via 700 N and 200 E. I overdressed a bit but stayed mostly comfortable. Scared up some loose dogs and some deer on the dark roads but nothing too interesting. 7:36 average per mile.
I won't get another run in today because we have a track meet at Kearns after school. Running this week will be tough with my Faculty vs HS team basketball game tomorrow, and the Asics Invitational on Friday and Saturday. I will be really stretched for time the rest of the week!

(Omni- 414 miles)

5:00am-  Dark and chilly morning.  I under-dressed for the weather today, especially for the North wind on the way out.  I ran along 200 E. and the Alpine hwy into Alpine and came back the same way.  Pretty slow going on the way out today.  I felt good and kept things relaxed.  I wish I could get over all this congestion that I have.  I really don't remember what it is like to be totally  healthy, because I have been sick or congested since mid-February.  51:37

(Kayano- 34 miles)

5:00am- I went on another cold dark run this morning. I went up past the hospital into PG and back. Kind of sore from basketball yesterday so I took it easy. 39:22 for the run.

(Adrenaline-583 miles)

I did an easy 4 miles with all of my girls at track. When I got done I did an easy 5 miles with my guys. It felt good to run again after a couple of days off. I am definitely ready for some decent weather though.

(Adrenaline-592 miles)

I did a fartlek workout with my guys today. It was freezing cold and turned into a flat out blizzard 10 minutes into the run. We warmed up for 10 minutes and did five 3 minutes fartleks at 5k pace with 2 minutes recoveries in between. I was soaked after the first two fartleks! I sent the kids home as soon as we got back so they could get warm and dry out. Where is the spring weather eh? 42:28 for the run

(Omni- 414 miles)

5:00am- Chilly morning run. I went at a very easy pace up by the hospital and into PG. I came back the same way. I felt pretty good considering yesterday was my first workout in a long time.
7:43 average for the 6 mile run.

(Adrenaline-598 miles)

PM- I ran an easy 6 miles with my guys to South Hills and back. The wind on the way back about blew us backward. 7:26 pace for the run.

(Kahana- 172 miles)

5:00am-  I think I must have been in a coma for 7 months because I missed spring and summer completely somehow?  I woke up this morning and instead of April outside it was November again. There was an inch of snow and it was still snowing lightly.  I did the LP - Alpine hwy loop.  My run was good once I finally warmed up.  My first couple of miles were slow, around 8:30 pace, I did hit a 5:52 last mile though.  58:57, (7:22 pace) overall for the 8 miles

(Omni- 422 miles)

I woke up at 5:00am again today to do an easy 6 miles before my track meet.  I did a loop that took me around East AF and West PG.  Lots of dogs out this morning!  43:41

(Adrenaline-604 miles retired)

Warm and windy day.  I was too tired to get up early so I went on a run when I got home from track.  I did a loop up 700 N. toward PG, and came back on 300 N. and passed the AF HS.  The last mile was tempo into the wind  in 6:06.  41:07 for the run.

(Omni- 428 miles)

5:00am- Did a loop passed the hospital and Temple.  Dark and very cold. I am not off to a good start this week and won't get to go again today because of a track meet at our place. I can't see the rest of the week being much better.  7:27 pace.

(Kayano- 40 miles) 

I still have remnants of being sick after two months but am getting the itch to get going.  I always plan to run at practice with my kids but it only happens half of the time. 

Nicer day with some sun at least.  I ran with some of my kids down to the river trail and back.  It was an easy 6 miles.  When I got home I did 4 more miles at an easy 7:32 pace on a loop around the east side of AF.  

(Kahana- 183 miles) 

5:00-  Very cold morning, in the 20s!  I did the Lone Peak Alpine hwy 8 mile loop.  I am looking forward to a warm day today, and a short practice.  Hopefully I can get out later today. 59:19 for the run.

 (2130- 8 miles)

PM- Allison went to her parents so I had time to get out on another run.  It was warm and very windy.  I decided to see if I could find the Highland Park trail from Cedar Hills since I was finally running around home when it was light.  I went into Cedar hills via 700 N. in AF and 600 900 W. in PG.  I found where part of the trail starts thanks to the course tool and jumped on it.  I followed it until it went through the golf course where I had been before.  Then I jumped back on it just North of Lone Peak, a part of the trail I found out about from Kerry.  This park took me behind the High School down into a park where everyone was fishing on a nice warm evening.  The trail then dumped me into a neighborhood off of the Alpine hwy, so I took it and 200 E. home. I was having a nice run and a good time exploring new route, but I could really feel the heat, something I am not used to right now.  I could have used a drink with that warm wind blowing against me for most of the run.  I was happy to get 18 miles today, since I haven't had that many miles lately. 1:13:28 for the 10 miles

(Omni- 438 miles)

I was tired and have a track meet all day but I decided to drag myself out of bed and get 50 miles for the week, and I am glad that I did! I went out early and ran up 50 N. in AF into PG. That road turns into a nasty hill that climbs all the way up to the top of PG and Grove Creek canyon. I ran up to the parking lot for the trails up the canyon and then ran home. Like I said, I was tired from a rough week and from trying to get a few miles in the last couple of days but I pushed on. I felt a sense of accomplishment making a decent week out of nothing and ending with a run that was good and hard. I will have to check out some of those trails up Grove Creek too.  This was my first 50 mile week since I got sick around Presidents day!  1:16:41 for the run. 

(Kayano- 50 miles) 

I had a long hard day and practice ran longer than I had hoped.  I got home and was tired but pushed out the door anyway.  I ran a loop up through Cedar Hills to the mouth of American Fork canyon and came back via the Lone Peak Highway and the Temple.  I had a good run up for the first 5 miles averaging under 7:30 pace, and a better run back into the wind with every mile under 6:25 pace and the last one in 5:50.  It was the best run I have had all year for the quality and speed.  I felt very good and was happy with how well I ran.  Good start to the week for me. 1:14:58 (6:49 average).

 (2130- 19 miles)

I ran an easy 6 miles with my track guys. We did an ice cream run down to Artic Circle and back. We all got some courtesy cones in the middle of the run. 7:30 pace for the run.

I did an other easy 5 miles when I got home. I ran around around east American Fork and stayed around 7:30 pace again.

(Kahana- 194 miles)

I had about a half hour between getting off of work and our track meet so I ran a quick 5 miler. Nice afternoon for a run, I wish I would have had more time. No watch.

(Omni- 443 miles)

5:00am- I woke up to the wind howling and and the snow and rain falling, not what I like to see. I did my Alpine Highway / Lone Peak loop backward this morning. At first I had a hard headwind with rain pelting me. The weather got worse as I went, with the rain turning to snow, then to hail, back to snow, and finally rain again. The hail was very painful! It was toughest heading North and East. I got some relief from the wind when I was going South for to miles, but by then I was soaking wet and my clothes felt like they were 30lbs. After the first 3.5 miles I got sick of the weather and decided to get home as fast as I could so I upped the tempo. I didn't have a Garmin on, but the last few miles were around 6:10 pace or faster. I got out of my wet clothes and right in a warm shower when I got back. 57:20 for the run.

(2130- 27 miles)

PM- It was snowing like crazy when practice started! I told my kids they could go outside or stay in but I wanted them to do at least 40 minutes easy. Most of my varsity runners came outside with me, the tough kid! The flakes were huge and I was afraid we would get super wet. After a mile the snow let up and it was sunny until a mile left and then it started to snow like crazy again. We went North on a trail that follows a canal and had to hop a couple of fences, then took some back roads from there. We ran by Bingham HS and did a lap on the rivals track before heading back the same way. It was a fun run with my guys and good conversation. I was glad for mostly decent weather during the run. 8.5 miles in 1:04:30 (7:35 pace).

(Kahana- 203 miles)

I went out on a run after I got home from Track practice. The weather was perfect and I had to take advantage of it. I ran up 700 N. in AF into PG. Then down canyon rd. to 1100 N. in PG. I went up the big hill and turned around after 3/4 a mile. I went home via 1100 N and 50 N. (same road different towns) and passed the AF HS. I did a couple of 100 m strides in the last mile and felt pretty good. 1:09:15 for 9.5 miles (7:17 pace).

(2130- 36.5 miles)

Early morning run. My body is tired from the long week and the increase in miles, but I have responded quite well to my first 60 mile week since the first part of September 2007. I ran into Alpine and back today. It took me a while to get the legs moving, first mile was 8:40. I started to get the blood flowing and each mile got better and better. I pushed out the last three miles in 17:11 (5:55, 5:43, and 5:33). My time for the run was 48:44. I was pleased with this week and it felt good to finish with a little tempo.

The highlight of the day was at the Davis Invitational where all of my kids ran well, and my best kid, Trevor Sharp, dropped 7 seconds off his PR and ran a 4:20 mile!  It makes coaching worth it when your kids do that well.  We went to dinner with Logan and Katie after the track meet.  Long but good day.

(Kayano- 57 miles)

I got out on a run after track today. The weather was almost too warm. I started off slow and ended strong tonight in a sort of progression run. I started at 8 minute pace and ended with a 5:41 and a 5:36 mile (47:49 for the 7 miles). After the run I went for two more easy miles (7:38 pace) because Allison hadn't gotten home from buying garden stuff. I ended up with 9 miles. We planted a little garden for FHE tonight after my run, it was fun!

(2130- 45.5 miles)

I ran after track today, it was warm and very windy.  I ran by the hospital and Temple and into Alpine.  I did a loop around Alpine, and ran home on the Alpine highway.  The wind going south about blew me backward! Lots of good hills and a tough wind.   I kept it easy the whole run, 1:29:50.

(Kayano- 69 miles)