Speed only kills if you don't have it!

I got up early and ran before work.  there was an inch of snow on the lawn, good thing i covered the garden last night!  I headed East into Pleasant Grove.  I found a park with an open bathroom just in time to avoid disaster.  I looped back home passed the Temple and 700 N. 1:01:52 for the run.
(Kahana- 211 miles)

Today is my anniversary, we have been married for five years, so I am taking Allison out tonight.  We will go do the real celebrating next weekend when I don't have a track meet and we can get away for a few days. 

Evening run after school and track.  The weather was perfect.  I ran up to Canyon Road in PG and followed it all the way over to AF canyon, then ran home on the Lone Peak highway and passed the Temple.  It was a good run with a lot long hills and make for a good workout.  1:35:00 for the run.

(Kayano- 82 miles)  

Early morning run before the BYU Invite.  All I had time to do was 8 miles, but that still gave me 50 for the week.  I did the Alpine / Lone Peak highway loop.  Started out at 8:50 pace and finished with 6:25 pace, 7:23 pace for the run.

(Kahana- 219 miles) 

It was a good day for a meet even though it took all day and night.  Some of my kids did very well and it was fun to watch our girls relays take out Spanish Fork and the best relay teams in the State.  I also had a good visit with Dave and Clyde, Ruth, and Carson Campbell among others.

Hot afternoon run.  I went out after Track and ran the Highland Park Trail all the way up to the mouth of AF canyon.  I ran home through Cedar hills and took a different route than where I had previously been.  It was really warm and I felt like I could have used a drink, but it sure beat freezing and wet conditions.

(Kayano- 93 miles)  

I had a hard time forcing myself out of bed to run today.  I did the Alpine and Lone Peak highway loop nice and easy because that is the only pace I could go.

(Omni- 451 miles)

I did the Alpine and Lone Peak highway loop at 5:00am (7:30 pace). I felt much smoother today. This week's running has been destroyed by Region Track and meetings for school. Hopefully next week things will be at least a little easier, but I wont count on it with JV region and two days of State Track!

(Kayano- 101 miles) 

Easy 5 miles up 200 East and back after Track practice. Tough North wind, but nice weather. It felt good to get out running again. 36:48

(Kahana- 216 miles)

I did a loop into PG and Cedar hills today in the heat.  I was glad to find a drinking fountain in Cedar Hills that was turned on.  7:20 pace for the run.

(Kayano- 101 miles)  

My stud distance runner (Trevor Sharp) won his first State title in the 1600m today.  It was one of the best races I have ever watched.  Steve Clark from Skyline had a good lead in the final lap when Trever kicked it down at 200 meters to go.  He had a huge "come from behind" photo finish win.  To make it even more dramatic when Trevor caught Clark at the line, Clark did a superman dive out of desperation to win and bounced and skidded across the finish only to have the win go to my boy.  I was like a little kid jumping around with joy!  It awesome to have the kids you coach pull off something that you always wanted to, but never were able to do.  His time was 4:18:24.  Congrats to Trevor!

Trever Sharp was first in the 800m with a time of  1:55.13.  He aced out Steve Clark  in another dramatic photo finish to take his second State title.  I am proud of you buddy!

Easy run in the sun after I got home from my meeting at the district office.  It was 89 degrees when I got out on my run and I could really feel the heat.  I did a new loop up into PG and through East AF that I had never done before.  I had a slight headache when I left.  I was worse and I was overheated when I got back and had to take a cool shower. 7:18 pace.

(Kayano- 119 miles)   

5:00am easy run. It was so nice this morning, first morning run in shorts and a T-shirt. My headache was gone and I felt tons better. 7:20 pace.

(Omni- 457 miles) 

Evening run after school and meetings. It was much cooler today which was great for running. I did a loop that went up 700 N to Canyon rd. I headed down Canyon rd, used the bathroom at a park, and ran down passed the AF hospital and HS to home. 6:59 pace for the run and felt good once I got going after a mile.

(Kayano- 127 miles)

I ran passed the Store and up on the marathon course.  I got rained on a little but it felt great.  I ran back the ValleyView way.  1:09:54

(Kayano- 137 miles) 

I got out on a nice memorial day run this morning. I ran from Sunbrook up Dixie drive and along Sunset. When I got to Steve's store I took a potty break and headed up the marathon course for a just under two miles. I came back the same way. I felt good and the weather was perfect. I thought I saw Marcie when I was out one mile and my suspicion was confirmed when I saw her again with one 1.5 miles to go, she probably didn't know who I was. I would have loved to hook up with some people down there but it didn't work out this time. 1:18:53

I stopped by and talked to Steve on the way out of town and got me some VFF's. they are weird but they will be nice for barefoot simulation.

(Kayano- 148 miles)

Evening run.  I ran up 300 N in American Fork to Canyon rd in Pleasant Grove and then up to the mouth of Grove Creek canyon.  I came down by the Cemetary and down passed the AF hospital toward home.  I had a hard time breathing because of being so stuffed up and it was a tough run anyway, so it ended up being even harder than usual.  That hill going up to the canyon is very steep and kicked my butt.  I was glad to get home and will sleep good tonight. 1:18:41

(2130- 56.5 miles)

Easy run after work up Alpine hwy and back through west Highland.  I felt slow and sluggish for a while but finally got going toward the middle of the run and ended with a 5:39 mile that felt great.  55:55  I am still stuffy and spit out a lot of junk.

After I got home I grabbed my VVFs and ran over to the park on 100 E and did some strides on the grass, and that felt very good.  

(Kayano- 156 miles) 

Easy evening run before dinner.  I ran an out and back into west PG and home the same way.  I was a little sore from yesterday and it took a while to get loose.  A few minor dog attacks but nothing too exciting, just nice and easy.  44:02 (7:20 pace).

(Omni- 463 miles)

I thought about trying to hook up with someone for a run today but I knew I couldn't get my bones out of bed too early after the long week that I have had so I ran on my own.  I slept as long as I could and left just after 8:00am.  I headed up 200 E and the Alpine hwy, jumped on the Highland hwy and went to the mouth of AF canyon.  From there I went up the big hill into Cedar Hills then down the main road there.  When I hit PG I went up into Manilla and caught the canyon road again, then headed south until I hit the road that turns into 300 N in AF and follow it home.  The loop was almost exactly 12 miles door to door of my house.  I should call this the Six city loop because I run through American Fork, Highland, Alpine, Cedar Hills, Manilla, and Pleasant Grove.  The last 6 miles I averaged 6:20 pace.  I saw a lot of people out running and biking, probably because it was such a beautiful morning.  One group must have been some kind of club because they had about 20 runners in the group.

When I got back I grabbed the VFFs and headed to the park by my church and did 5x100m strides and the grass.  I got sore in my feet from doing this the other day. Hopefully I will get used to using those muscles soon.  One mile. 

(2130- 69 miles)