Speed only kills if you don't have it!

Kyle and I ran out to the Cove pond and back today.  We ditched everyone

pretty good, which is a shame since I am hurt and way out of shape. 

Some of the kids got so far behind that they got lost.  We only had one

girl show up today, which is crazy!  They must have all been out late

watching a movie like Eclipse or something!  Kyle and I started at 8

minute pace and eased into 7:20 and the last 3 were 6:43, 6:26, and

5:55, not too bad for me right now.  49:23 for the run.  I butt and hip

area have been super tight lately and were no different today.  I just

need to keep babying them, but at least I can run a little again.

We did an easy shorter run today.  Chris Barney and Jake Peterson ran with us today.  We did a loop up Shaggy Peak  to Rosecrest  to 13400 and back.  Easy 7:32 pace.  A lot of kids there today!

Played Gatorball after the run.

Did a 5.5 mile run up Yellow Fork canyon with the kids.  We went on a steep hill that you could almost walk faster.  The first time I took Riverton there I only had 4 people make it, today I had 10 Herriman boys make it to the top.  Good tough run this morning, it kicked my butt.  10:45 ave.

We did a loop around mirrabella and on the paved trail.  4.5 miles of recovery.

I am so sore from Wednesday's run!  I went way easy at 7:49 pace for 4.2 miles.  We played some Ultimate after the the run.

Evening 5 miler on the ridge on High Country road for the first day of my camp.  It was hot and I haven't run at 8,000 ft. for a while so it hammered me.  7:49 ave.  Ran with Walter and some of the kids out, but mostly by myself back.

9 Miler down into Lava.  This is a tough run that makes you sore for days.  I ran with Walter for the first 5.6 miles as we slowly picked off the kids in front.  After we pulled a 5:25 mile in there I new I wasn't going to stay strong.  A mile later Walter was out on his own and I stayed back with Chuk and just behind Kyle and Roger.  We petered out a bit but still held on for a decent time down.  1:00:01 for the run, 6:42 ave even with an 8:00 8th mile.  Great hard run!

Played at the pool for the rest of the afternoon.  At night I was having a hard time lifting my left leg up because my psoas was so jacked up!

Easy recovery run for practice today.  Same loop but backwards to last Thursday.  I am super sore still.  8:09 average.  Ran with Kyle, Connor, and Taylor today.

Still sore from camp and I didn't even do that much.  Ran with Connor Jameson and Chuk today.  We did a loop around old Herriman at an easy pace.  Last mile we pushed it to a 6:14, felt good to stretch out the legs.

We did a loop up the trail to Butterfield and down 6400 W. and 13400 S.  The last mile and a half was tempo.  I hit 5:40 pace for the last 1.5 and lost every one of my guys.  i was pretty disappointed that no one stayed with me.  I won't let that happen again.  I am still injured, over-weight, and out of shape and should not be running away from anyone right now.  7:15 ave for the run.

We had about 20 guys and 0 girls show up today.  We ran up a new canyon in the playground.  We did some exploring and ended up coming back the same way.  Fun run with the boys.

We ran out to the Cove today in the wind.  The workout was 10 one minute

fartleks with on minute recoveries.  We kept the group with us this

time and had about 10 guys in the pack.  It felt good to do that again

for me, I haven't been able to run that fast in a long time.  We

averaged a 7:37 for the run.

Met in Sandy today and ran dimple dell.  That run is always a fun and tough run.  I ran it in 48:49 today, which isn't bad on that course.  Hit 6 minute pace the last 1.5 miles.  We only lost about 7 kids today, one of them was out there for about two hours and should have been just behind me, but came in right as his mom showed up to get him.  I love to take kids on a new run, they don't listen to instructions, get lost and scared, and 95% of the time learn their lesson.  I think some lessons were learned today!:)

Well, 5 days straight of running, this is a huge step in my recovery.  I am pretty excited I was able to run this much this week.  I am beat up but seem to be functional.   I feel better today after I spent an hour on the foam roller last night.

The run today was short and easy, just in case anyone was planning on racing this weekend.  I ran with Jesse, Bennie and Connor today at about a 7:35 pace around Rosecrest.  The pace felt great.  We had a big team breakfast after the run.

If I can keep running a few times a week and continue to heal up I should be running strong again in a few months and back to racing for next year, I hope!

Butterfield canyon run today.  I was so tired this morning from the weekend that I had a hard time pulling myself out of bed. 

We had a lot of kids that were gone today, but still had some decent kids there.  The beginning of the run was tough for me because it took me forever to warm up.  Plus, I don't do uphills very well right now because sometimes my psoas just doesn't work very good.  I kind of drag up the hills now days.  I caught Connor about 2.5 miles up, and Bradyon  about 3.  Braydon and I ran the last mile together, he actually drug me up the nasty parts.  We waited for some of the other guys to get to the turn around before heading down.  The down is where I always lose everyone, and it is always my goal for them to stay with me, Riverton used to be the same way.  I hit 6:25, 6:05 (everyone else died here), 5:56, and 5:39 coming down. 

I am pooped now, but that was a great run for me.  Now I need to roll out on the foam roller, stretch, and find time for a nap today, which probably won't happen,

5 mile run with the guys up to Butterfield park and back on the trail.  Started out super easy and then let loose on the last mile.  Kyle pulled away from me by a couple of seconds, probably because I am beat up a little from yesterday.  I still ran a 5:55 last mile though.  7:25 ave. for the run.

I played basketball, which I haven't done in months, for 3 hours last night and got about 5 hours of sleep.  This is on top of my busy schedule the last couple of days and two good runs.  I was so tired this morning that I was lucky to get moving at all.  My psoas is so hammered that I had to pull my leg out of bed this morning.  Then the workout today was Yellow Fork!  I started in the very back and eventually warmed up a bit and passed most kids by the top of the first ridge.  I finally met up with the fast guys on top of the second ridge.  I forgot what a brutal run this was, and today seemed 10 times worse because of how beat up I was.  We ran into some hikers and some mountain bikers on the way down.  We dropped down the south canyon to go back which I love.  It is more than a mile longer, but it isn't as steep and has tons of curves and turns and is fun to run down.  1:08.27 for the 6.5 miles, 10:37 ave. and that is with hitting sub 7s the last 2 miles down.