Speed only kills if you don't have it!

Late morning run around Temple and PG. It was pretty hot out but I kept the pace slow. I felt pretty good for running a tough trail run yesterday. 7:25 pace for the 7.5 miles

(Omni- 566 miles)

First long run for me this year. I think I did a 14 miler in February before I got sick and that has been my longest run. I met Josse, Michelle, Adam, Matt, and two other ladies that I never caught their names at the parking lot at the mouth of Provo canyon. 5:30 was a bit early for me but I managed. 80 degrees when we started

We took off at an easy pace and headed up the trail. We had a cut through restricted area where the fire was. On the way down we took the highway to avoid getting busted. I ran with Josse the whole way up and back. We ran into Phil Olsen running, and Curt Catmull marking his 1/2 marathon course. Curt told me he registered me for his race and wants me to do the bus turn around again, so I said sure. We ended up running up to the dam and coming back the same way. I stuck with Josse while the others took off to do some tempo. We took a GU at 14 miles which seemed to kick in and do the job. I need to start training with that stuff more often. The rest of the run felt good and relaxed for my first 20 miler since St. George last year. Josse kicked down the last Kilometer at 6 minute pace to finish the run. 2:37:00 for the 20.25 mile run.

We got in the river after which felt great. Then Josse had me lay down on the grass by the gas station to work on my butt and hamstring. I think it looked funny to people with her crouching over me kneeling on my butt and hamstring. One lady came and asked us if we need any help and a little girl told her mom," look that lady is beating that guy up!" It hurt like crazy but I know it helped me a lot. Thanks Josse! All in all it was a good morning. I was glad to finally get a long run in and it was nice to run with other people.

(Kayano- 254 miles)

Ran up to the Highland Greenhouses and back this morning. It took a mile or so to get warmed up but then I felt quite good. I kept the pace easy though. 45:10 for the 10k.

(2130- 138 miles)

I was asked to be the guest speaker at the Top of Utah CC Camp tonight, so I am taking 8 kids with me to camp. I will stay there and help out for the next three days, it should be fun.

PM-  To start camp off we ran from Collinston  into Earley Park.  It was 100 degrees and the run was mostly a good grade of uphill.  We had several water stops along the way, but there were still kids dropping like flies out there.  I ran back to the gate and back to camp after I had finished to get a couple of extra miles in and make sure my kids were still alive.  That was one of if not the hottest run I have ever done!  I had a couple of  miles in the low 6s at the end and finished with a 7:25 overall average for the 9 miles.

(Omni- 575 miles)

Second day of camp.  We had a one mile time trial down the dirt road to Early park.  we warmed up to the gate and then ran back to camp.  I was trying to stay with some of the faster kids and not twist an ankle at the same time.  Ended up running 4:50 and chased down most of the faster kids.  Cooled down for a mile.  We had a relay later in the morning and I ran a couple more miles clocking out the course for the kids and then cooling them down afterward.

PM-  After swimming at the Logan pool for a couple of hours we ran a 4 miler on the Planet walk at 7:40 pace.  I saw Jon coming back from a workout before we left.  He looked trashed but we talked for a minute.  Had a BBQ after our run at Willow park.

(Hardrock- 315 miles) (Omni- 579 miles)

Ran a mile to catch up to my kids on an early morning hike.  At the end of camp we ran out and I went with some of the fast kids on what we turned into a pretty decent tempo run.  Our first mile was uphill and slow because everyone was tired and sore.  Then we started to hit 6 minute pace and finished with a 5:29 mile.  We added on a couple more miles at 7 minute pace to coool down and finish off the camp.  

I had a good time at camp and was glad that some of my own kids came with me.  Between all of the kids I have coached, and the others I knew from living in Cache and Box Elder counties, I knew 2/3s of the kids.   I was pretty hammered after camp and can tell I will be sore.  I took a 2 hour nap at my in-laws later in the day which helped a ton.

(Hardrock- 323 miles)

XC practice.  We met at the Riverton pool and ran North on the Jordan River PKWY.  I ended up running and easy 7 miles with Derrek, up the trail and passed Walmart to the next light and back.  My hamstrings are so sore today!  I think this run helped me loosen up a bit.  8:09 pace for the run, ouch!  At least my guys that went to camp and came to practice today were worse off than me, it makes me feel a little better.

(Kayano- 261 miles)

XC practice with my kids. We did a 4.5 mile loop along two canal trails. I am still sore from earlier this week. We played Ultimate barefoot for an hour and a half after the run. I will probably end up being more sore than I am now. So much for a decent half tomorrow! Oh well, I will just have fun and run as fast as my sore body can go.

(Omni- 583 miles)

I have been so trashed this week because of camp and two hours of barefoot Ultimate Frisbee yesterday didn't help either. I was seriously not going to show up to help with the Provo half, or run, because I was so so on Friday and this morning when I woke up. I figured I had to get some miles anyway, and when I woke up at 4:00am to debate going I figured I might as well.

The bus duty wasn't as good as last year because the drop off and start were in the same spot. I jogged a bit before and wondered if I would be able to even run training pace for the run? I decided to wear long shorts, a T-shirt, and trainers to run in since I was not racing. Everyone was giving me a hard time about it, but I didn't care. Kick me off the team if you really want!

I started off with Tom and Pat Loss and ran with them out of South Fork. I finally started to warm up after 4 or 5 miles and picked the pace up. My legs were beat up and so were my feet from Ultimate barefoot. Although the muscles were done before I started, the rest of me felt fine. I turned my pace into a training tempo and held it easily for the race. I was pretty much by myself the rest of the race after I left Tom and Pat. I was happy with my workout for how I felt. Part of me was disappointed not running with my alter-egos (Chad, Adam, and Walter) because they all ran well and almost caught Sasha. The other part of me enjoyed having fun and running slower. It is amazing how good you feel when you run a half marathon 8 minutes slower than race pace! I felt great! Sasha told me after the race that it was time for me to increase the miles or Josse was going to start beating me. I told him that I was going to cut back to 20 miles a week because it is more fun and easier. I think if I would have raced and felt semi fresh I would have been right on Sasha's butt today. The run today was nice and helped me loosen up. I felt less sore today than I have since Monday. Did a cool down with Tom and visited with a lot of runners that I hadn't seen in years.

(Tangent-255 miles)

XC practice this morning. I had the kids do a Fartlek while I went on an easy 7 miler on the Jordan River PKWY. Still beat up from last week but I seem to be on the mend.

(2130- 145 miles)

A type of progression run today.  Started off my Lone Peak/Alpine hwy loop with 8;40 pace and finished with a 6:02 last mile.  My tendons in my lower right leg have been sore for a week, and really hurt on Saturday.  I think they finally started to get worked out half way through my run today and that is why I was able to pick up the pace toward the end of my run.   60 minutes (7:30  pace).

(Omni- 591 miles) 

XC practice with my kids. We met at the Dimple Dell trail head in Sandy and ran a loop on that trail. I mostly ran with Chris after the first couple of miles. We took a wrong turn and ended up running a mile further than everyone else. It hurt to run that extra mile because we were pushing the pace around 6:00-6:30 per mile on a rough trail. I was glad that we went further though because it ended up being a better workout than planned. The trail is very soft and unstable, mostly sand and wood chips. It also has a lot of holes from horse tracks, so you really have to watch yourself. There were times I was working as hard as 5:40 pace and only running 6:40 pace. I loved the run and we had a good group of kids come out. We even had a bunch of kids that had already graduated that came back to run with us this morning. 52:49 for the 7.5 mile run.

(Kahana- 269 miles)

Easy slow 5 miler in the dark this morning before work. I am back to 10 hour days at work now so running will be tougher in the mornings. I ran up passed the Temple on a loop course. 40:00

(Omni- 596 miles)

I met Michelle, Josse, and Mary at Mapleton Park this morning. We drove up the Hobble Creek course about 6 miles and ran up the canyon just above the start of the half. On the way down we did some Tempo. I went with Michelle and helped her along and also got a great workout myself. We did 3 sets of 3 miles with 3 minutes rest in between. We averaged below 6 minute pace for all 3 sets. Josse caught up when we finished and we ran the last couple of miles back to the park together. The run today was perfect for me and just what I wanted to do. 2:28:08 for the 20.5 mile run.

(2130- 165 miles) 

5.5 miles with my girls at practice. It was our first afternoon practice and the kids weren't used to the heat. I will be working long days all week and I know it will be hard to get some miles in.

(Omni- 601 miles)

6 miles after school. It was hot and I was tired. I ran up the Highland Gardens and back. 8 minute miles out and 7 minute miles back.  44:49

(2130- 171 miles)  

No run, I had to be at school from 6am - 8pm.  

I ran with my guys at practice today. We did a loop around Riverton where we tried to hit every park and every drinking fountain. Grabbed an fun-pop at one of my guy's house and tried to run with it for the last mile. It is hard to run and eat a fun-pop at the same time when you have a stuffy nose!

(Omni- 606 miles) 

Morning run. Cold at first and hot later. I like this time of year with the cold nights and warm days, too bad it will be all cold soon. I ran into Alpine to the city park and back on a big loop. I am so tired from working 120-13 hour day of all meetings this week and am looking forward to a normal school week next week. I could feel my tiredness in my body the whole run. I am glad I didn't run a half marathon today because I would have gotten beat by a lot of people today and had a rough race. I did the last three miles as tempo in 17:50 and ran 7:19 pace overall.

(Kayano- 272 miles) 

AM- 6 miles around the dark streets of AF. 45:33 (Omni- 612 miles)

PM- 5 miles in the hot afternoon around Riverton before our XC time trials.

(2130- 176 miles)

XC practice with my kids.  I ran to the high school and back after and did a five mile run with my Varsity boys and some of the girls.

(2130- 181.5 miles)

XC practice with my kids. I took the Varsity boys out on our Bingham or bust run. It was hot out. We ran over to Bingham high around their fields, passed their team, and through their school and back. Fun run with the guys. We did 6 pickups at race pace during the run. 1:10:00

(2130- 190.5 miles)

XC practice- 4 easy miles with 5 barefoot 100m strides on the grass at the end.

(Omni- 616 miles Retired)

I got up at 5:00am and ran in the dark to Alpine park and looped back a different way. I started out slow, mostly because of the dark. I got faster as it got lighter. It was a progression run because I went from 8:40 pace to 5:40 pace. 7:22 pace overall.

  (Kayano- 283.5 miles)

I had to hurry over to meet my team at the Grass Relays in AF. My young team did alright, especially missing 5 Varsity girls and two of our best guys.

We went to a BBQ with some of my old roomates that I haven't seen in over five years. One of them is a chiropractor now, so I got a badly needed adjustment.