Speed only kills if you don't have it!

Easy 5 miles with Greg this morning.  we ran froom the back and talked to all the kids on the way.  7:39 ave.

Ran from the Stake Center up in the playground.  Ran toward the back canyon and then down toward the corridor.  The way back is a good climb for about 1.5 miles, pretty tough.  Me and my 3 best guys and one from last year lost everyone else right here.  A lot of kids still ran well, but that type of run is when you see who is tough.  7:42 ave

12 mile bike ride with Allison out to Camp Williams and back.  65 minutes

Ab Ripper

Easy run with Greg.  7:42 pace

Core Synergistics

Easy run this morning with the kids.  5 miles at 7:06 pace.

Ran another way easy 3 miles with Allie at 10:03 pace.

Ab Ripper

Went out for 4 miles this morning with my new Nike + watch.  Went out to the Church by Butterfield Park and back.  Ended up with a progression run: 8:01, 7:31, 6:45, and 5:40.  28:01 for the run.

Ran right after with Allie.  Her shins were hurting today so she was slower, and we went up some hills like Mount Ogden.  Went out to Butterfield Park to, just a different way.  10:26 ave.

Cool Morning after all that rain last night.

Up at Lava today for camp.  Ran with Allison for 5k this morning before the kids came.  10:43 pace

PM- Ran with the kids on our evening 5 miler.  Good run, most of it is at 7,500 feet or higher.  35:34  Felt strong, but never pushed too hard.  Ran faster than everyone but Connor, Rory, and McKay.

AM- Ran with Allison for 3 miles easy.  32:04

PM- Ran down to Lava Pool.  This is a brutal run with steep downhill for almost 6 miles and then rolling hills into town.  It drops from 7200 feet to 5200 feet in about 5.7 miles the drops another 100-200 feet in the next 3.4 miles and has a lot of rollers. It is always hot too, and today was no different.   Rory and Connor ran sub 52:00 for the 9.1 miles and McKay was around 55 min.  I started a minute behind the team and ended up 4th down with a 56:34 my best time ever.  All of my miles, even the one with the big Lion hill were under 7:00.  Fastest mile was 5:13 and slowest was 6:57.  Legs are trashed now!

This morning I ran with Sarah and Madi on a relay team to close out camp.  The 1.4 mile course is very hilly and at about 7,500 feet, plus everyone's legs are trashed!  I did my legs in 8:41 and 8:50 for 3rd in the relay.  Our team time was 59:04.  Legs were dead and I had Connor and Rory chasing me down with no one really in front to chase myself.  Fun, but it hurt! 

Camp was awesome this year, best camp I have ever put on!  Great kids and great efforts!

Still in Lava.  Ran with Allie this morning on High Country and on our relay loop backwards.  She ran a bit faster, my quads and IT bands are so trashed I could hardly keep up.  Hope this loosens me up a bit.  32:54

Ran 3 mile with Greg from Monarch.  Still sore, but nothing like yesterday.  23:40 for the run.

Ran with Allie this morning around the Cove and Butterfield Park on a loop from Rosecrest Park.  Legs are still tired, not super sore anymore.  10:21 ave.

Saw a lot of the results for the half marathons around today, and it made me want to run any of them.  None seemed too deep on the guys end.  However, if I would have run one of them it probably would have been deep like Lavendar Days was last year, at least that is my luck usually. :)  And I was too beat up from camp.

Did a 7 mile run with 14 x 1 minute Fartleks.  We went from Monarch out to the Cove Pond and back.  I made Stockton run with me.  It was a good run and felt good to push a little, all I ever do is base, so a little speed felt great.  7:09 ave.

Ran with Allison and my semi- retarded black lab today when I got home.   Allie did 8 1 minute Fartleks.  It her her and she wasn't used to it, but she rand well.  10:03 ave for 3.5 miles.

Ran up Yellow Fork with the kids.  Trails runs are tough, especially when you are already tired and have not run one in a while.  Fun run today though.  We had more people make it to Look Out Ridge then ever before, including 2 freshmen and an 8th grader!  Came down the Snake Trail today, which is always way fun to run down.  Nice morning and a tough run.  8.9 miles in 9:30 ave.

Bike ride with Allie up to the Mouth of Yellow Fork and back, 11.5 miles.

Easy run with Greg this morning up to the private road and back from Monarch.  7:40 pace

JP showed up today to run with the kids, they always think it is cool when a college runner comes back to run with them.

Ran the Dimple Dell Gully loop today.  Started out with Greg in the back and caught Lucy on the big hill and finished with her.  50:06 for the 6.5 mile loop.  Fun run!

Easy run this morn with Greg.  23:47

2 easy miles at 10:00 pace with Allie.

I was asked to help with the local race in the town where I grew up.  My friend's dad is the race director.  We came down to Mona last night and stayed with my parents.  I set up the chute, clock, and timing system before the race and had enough time to get a 1 mile warm up in.  Jake Morgan was the only real competition.  He was a :47 high kid in the 400m last year in high school and supposedly ran at Weber.  I didn't know if he was in decent shape or not?  He won that race the last 3 years, including beating me last year. 

We took off at around a 5:20 pace.  The course climbs in the last couple miles, so the first mile is the fastest.  We ran together and he kept pulling ahead and then I would catch him on a turn.  This went on until 2 miles where he gapped me by about 6 or 7 seconds.  He looked comfortable, but about 2.5 miles I surged on a flat before we hit the last uphill and he came back to me.  I knew I had to make a move, because there was no way I could out kick him in a 200 meter sprint to the finish.  I realized that he wasn't in as good of shape as I thought when he was coming back to me.  I surged passed him and he dropped back.  I hit the hill hard and kept pulling away.  He ended up about 40 seconds back at the end and totally dropped bad.  First win in 4 years!  Even if it was a little local race I will take it.  17:52 was my final time.  I cooled down and watched my little brother take 4th, and my wife finish with a good time for her.  Jaren ran the kids mile and took 2nd in her age.  Between the 3 of us we came away with $45 in prize money, not bad for a little fun run. 

Ran out to the Cove pond and back from Monarch.  Ran most of the way with Connor,, Rory, and JP.  Did 4x2 min farleks and 1x1 min.  

Easy run around Daybreak Lake with my new assistant coach Caisa Brown.  

Des News Half tomorrow.

Had to get up at 3:00am and get on the bus at U of U at 4:00am.  Sat around at the start for almost two hours.  Saw the Wild Bull and chatted.  Warmed up a mile before.

Legs we tired 2 miles into the race, and I never got in a rhythm and always felt tight and sluggish.  I should not have worn my Type As because of the holes in the bottom.  I hit some puddles in the first couple on miles and got water up inside.  Around mile 8 my feet were hurting.  Between that and not being in Half shape I struggled to run the last few miles.  Lucky for me Greg and Brian Summers found me with 3.5 to go and ran with me in, that helped a lot.  1:16:33 for the run with I will take for how I felt.  I never ever loosened up, arms and shoulder were tight too.  Blisters are bad, both about the size of quarters and right on the balls of my feet.  I don"t think I will be able to run for a couple of days.  I did like the course and would like to run it again.

No run.  Hanging out at Lava

Easy 5 miles with Allie this morning on our evening camp run.  Her first 5 mile.

2 easy miles at 7:34 pace after.  Legs are sore, but the blisters on my feet are the worst.

Ran out to Butterfield Park and back and then did 4 with Allison.  Her legs were hurting today, so we went over to Rosecrest Park and did 1.5 miles barefoot on the grass.

Went out to our course and did repeats on a .85 mile loop.  I did one with the boys and one with the JV boys and Lucy.  Both were 5:20s, which is about 6:20 pace on the hills.  6 miles total.

Ran easy with my coaches today around the Oquirrh Temple and Daybreak Lake.  Connor and I added to miles after for 7 total.  

Came home and ran 1.5 with Allie and then left her and ran a total of 4.

11 miles total and the fastest mile was 6:43.